QIC: Sir Mix A Lot
PAX: R-X, Crepe Face, Crosswalk,
- 30- SSH-4 Count
- 20 Hill Billys -4 Count
- 20- Merkins – 4 Count
- 20 Mountain Climbers -4 Count
On a side note before we get this thing started, Crepe Face has never seen a single Rocky Movie!! We really need to get an F2 event scheduled with the full marathon and some Ice cold Beer. Poor man was dressed just like Rocky this morning and to my complete amazement he has never seen a single one! Next F2 event will be a Rocky Marathon for the man the myth the legend Crepe Face!
Instead of really throwing the PAX through the ringer today I decided to do a little marathon training since the Marathon is tomorrow. So off we go!
We took off at a break neck pace probably around a 5 min mile or less for river road. Our first mile was our slowest, but we needed to warm up. After hitting River Road we then ran behind Anderson Elementary to the lake for a nice romantic run around the pond. It was Majestic!
Once we rounded the pond we then took off for the pull up bars. Once we hit the bars we performed a deescalating deuce. Start off with 10 and move don in reps by 2. For example…. 10, 8, 6, 4 2
Once everyone couldn’t lift their arms we then took off back to the flags rounding back through speed bump road for good measure.
Strong work by all!!
Made it back to the Flags just in time for COT, but unfortunately no Mary. Next time Fellas!!
Prayers for all men and women in uniform
Prayers for Fire Marshal Bill’s Family in their time of need.
Prayer request for Beauty’s friend at UNCW who’s child has been diagnosed with cancer.
Wrightsville Beach marathon this weekend, Convergence at HMP if you are not running.
As always it a privilege to lead!
Sir Mix out!