Weather: Clear, calm, waning moon, 65F, beautiful

Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust

Disclaimer (not professional, me/F3/Lyons Intl not responsible for you, modify, carry you to your car, ETC.)


Warmo: SSH, Abe Vigotas, Kick with Twist, Overhead Claps

Run Heavy: Mosey at 2nd F + pace from Lyons Park to Creekside Nature Park and toward Creekside Corporate Park. We did upper body focused exercises on the way including Tempo Merkins, Shoulder Taps, Alternating Balance Plank, Side Plank, Nolan Ryans, Merkins, Dips, and a couple others. We came back into Lyons Park and did 2 laps that included 120m dash at the end.

Mary included LBCs, Flutter kicks, and Pretzel Crunches.

Almost all exercises were IC

Recover, Recover


Beautiful morning at Big EZ Lyons Park. We set a record for number of PAX at the Tuesday RH (unofficial as this statement not yet vetted by WS). Great to have Headlock come visit. Good luck at the Tough Mudder! Great to have two Double Respect PAX post with us! You make the experience so much richer. Also great to have FNG post with us. Ace continues to be a leader in EH. Thanks for giving it away. Prayers for a neighbor in need.

Always an honor to lead, AYE!

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