40F clear with plenty of near new moon gloom. Pumpkin Spice joined YHC Porcelain for a 445 pre-hustle run down Broadway. Made it to the courthouse this time. Look out Bridgestone and Lower Broadway drunks here we come. 4.1 miles 7:50 pace. Topic of discussion was Q source. Got back with about 7-8 minutes to spare. Grabbed speaker and some water. Good convoy coming in at 0529. Disclaimer delivered after meeting our FNG Eric now to be known as Captain Crunch, EH’d by Crab Legs. 16 total PAX for the main event: Q-Porcelain, FNG-Captain Crunch, Harvey Updike, Right Said, Preacher Man, Bicenntenial Man, Bad Boy, Reveille, Studio 42, Brothers-at-law, Trapper Keeper, Hot Route, Crab Legs, Vector, Crawl Space, Blue Mule.
Not really much running for the main event. Started with slow mosey with the Shovel Flag to the playground as promised to Brother-at-law.
COP-sshx20, wmhx10, 6 count burpees x11 (moleskin: cadence call became difficult at the end. It’s really the only good way to get good form out of people. Unashamedly stolen from the F3 Nation 43 feet podcast.), little baby arm circles forward and reverse x10each.
Elevens: optional which to start 1 or 10.
1: balls to the wall handstand push-ups on the side of the art center then bear crawl to other station
2: pull-up on playground bars then lunge walk to other station
Tree wall sits waiting for the six. Definitely took more time then I expected so I audibled away from Dora around the 6am pull-up completion.
Everyone picked a partner and had to rotate through 3 stations. Timer for partner exercise was the other partner animal walking ~30 feet to the shovel flag and back. Each partner did both activities once then moved on to another station.
Station 1: inch worm animal walk while partner did swerkins.
Station 2: crab animal walk while partner did picnic table step ups.
Station 3: duck walk while partner did bar hanging knees to shoulders.
Slow mosey return to the kindly gentleman statue. One minute of flutter kicks for Mary.
Announcements that I almost forgot. Friendly Friday this Friday at Bomber. Bad boy heading up a sure to be excellent Leadership luncheon coming up January 18th at Richland Country Club. Brother at law leading the charge on Angelman’s disease fundraiser at Smith and Lentz February 7th at 7pm. Burritos!
Prayer: Been working my way through the F3 Q source leadership framework (google it). Had everyone place right hand on their brother’s shoulder then turn around and face out to cover each other’s six. Today was a red pill day but I can struggle with the blue pill too. Like Neo coming to reality in the matrix movie being referred to, Reality is tough. Taking the blue pill browsing a smart phone is easy. Come out to guard the six of the men to your left and your right. Thanks for helping make me better and I hope I am doing the same for y’all. Closed with a short excerpt from the Our Daily Bread app this morning because I thought it was timely looking at the 3rd F of the get right.
Jesus still doesn’t always meet our expectations of Him. Yet He is so much more than we can imagine. He’s the provider of eternal life (vv. 47–48). He is good and wise; and He loves, forgives, stays close, and brings us comfort. May we find rest in Jesus as He is and keep following Him.
Great 3 bros coffeeteria turn out: right said, crawl space, bicentennial man, vector, Harvey Updike, bad boy, brother-at-law, Porcelain, crab legs, TK.