9/25/21 Biking

Weather:             58 degrees and light rain stopped just as we started Pax:                       Cornwallis, Biscuit (Q) Recited F3 Five Core Principles and disclaimers. We rode to Metro Diner on 82nd and got breakfast. Ended up with 9.5 miles and had a great time riding and catching up.  Forgot to take pic at breakfast but found a…

Ground Zero – 9/21/21

Weather:             66 degrees and dry Pax:                       DC, Biscuit (Q) Recited F3 Five Core Principles and disclaimers. WARM UP 10           WEEDPICKERS 10           HILLBILLY WALKERS 10           ARM CIRCLES 10           ARM PRETZELS                 MOTIVATOR FROM 5 THANG 100         SHOULDER TAPS 100        MOUNTAIN CLIMBERS 100         DIPS 100         MERKINS – HANDRELEASE/DECLINE/INCLINE 40           OVERHEAD CLAPS 20           BURPEES GUMBY MOUNTAIN POSE…

Interval Run

Weather:             MUGGY and drizzly Pax:                       Wilson, Pontoon 19, Clancy, Snaphook, Cheeseball, Biscuit (Q) Recited F3 Five Core Principles THANG / Moleskin: Started off by having PAX mosey and you would’ve thought YHC had broken all protocol.  Just trying to get to the parking garage to warm up under cover.  15 - SSH IC 10 –…

Interval Run/Mini-Convergence

Weather:             Swampy Pax:                       Head Lock, Wilson, Pontoon 19, Klinger, Waldo, Odyssey, Sarge, Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP:          10           Weedpickers – IC 10           Imperial Walkers – IC Rubber band stretch THANG and Moleskin: Interval ran out…

“Where’s Keystone?” Interval Run

Weather:             62 degrees. Perfect. Pax:                       Clancy, HeadLock, Sarge, Wilson, Pat (FNG), Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP           Weedpickers                     10 IC                                 Ankle grab                           10 seconds each                               Rubber band stretches  10 seconds each Imperial Walkers             …

Mini Convergence (Pit-Vet)

Weather:             66 degrees. No rain!! Pax:                       Biscuit (Q) F3 Five Core Principles and disclaimers.  Always outside Open to all men Free Peer Led Ends in Circle of Trust (COT) WARM UP???    Nope THANG: Headed north on Monon to meet up for a Mini-Convergence with The Vet.   After COT, Name-O-Rama and picture by the flag, Sarge…

Pyramids

Weather:             Clear and 31.  Perfect! Pax:                       Beater, Bumblebee, Jeeves, Optimus, Logger, Khaki, State, Fantana, FaceOff, BubbleBath, Kitty, Snooki, Slider, SnapHook, ChirpChirp, Biscuit (Q) Principles:           YHC was so excited to begin on time he forgot to remind all of the Core Principles before trying to Warmup (thanks Khaki). WARM UP:          10           WEEDPICKERS - IC 10           IMPERIAL…

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