AO: WarTowne

When: 08/15/2020


Number of Pax: 9

Pax Names: Chops, Dump Truck, Green Mile, Maaco, Mall Cop, Saget, Swap, Twinkle Toes,

Number of FNGS: 1

FNG Names:

QIC: Saget

YHC records that the PAX brought it this great-Saturday-mornin’

Mosey started from shovel-Flag to da’ turf. From there, YHC kicked off some tune-age and lined up the PAX on the goal line to better accommodate our Warm o’ Rama.

Warm O’ Rama included Sun Gods, Phelps, Squats and Good Mornings. From there the fun continued with a progression of dynamic movements down the field…Sampsons, Spidermans, Frankensteins, high knees and butt-kickers. The group finished up the warmth with some 40-50 yd. runs at 50, 75 and 90 percent effort. On to the Thang…

The Thang: Miracle Mile (or just short of 1 mi. if you’re measuring the field)…. 16×100 yd. runs in under 18s…45s rest in between. PAX had fun figuring the pace and scaling the distance according to their own running abilities. Dump Truck saved the day with his innovative garbage can “prop up” of the wireless speaker…otherwise the PAX would have been in beep hell trying to hear the timings of the intervals.

A football was discovered and multiple passes of the ball during the runs took place…still determining if any “Catches” were made. 🙂

All PAX completed the Miracle Mile in great shape…the astro-turf field really helped keep things safe and fast.

The Thang (Part 2): Core time! Durante Core workout…5 sets of 10 Hollow Rocks, V-Ups, Tuck-Ups and Hollow Holds (10s) with a 1 minute rest in between each set. PAX scaled as needed. Way to blow up your core after 16 hard runs! Soreness to ensue.

Circle of Trust: A few announcements including an upcoming 5k (CASA super-hero run in Canton), 6th man Twinkle Toes inspired us all with story of moving from a “sad clown” to an F3 HIM! We welcomed a new member: FNG Francisco…now known as Magnolia. Looking forward to BD’s with him. Lastly, prayers were said for Sharapova’s M (Cancer) and family, StopWatch’s family (COVID) and for all schools, teachers, leaders and any missed prayers.

Great job men! You came out and killed this one.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee