THE SCENE: Very beautiful morning, sun rise was beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers- 10
lunge and reach -5 each leg
little baby arm circles- 10 each way
THA-THANG:
Headed out of the grindstone to the road and towards our destination on Orstead St.
Along the mosey we stopped at every stop sign. Merkins at each stop sign, #of letters in street name facing us = numbrr of Merkins.
Arrived at the base of Orstead St. . 77 mi took about 10 with PT at stops. Can be a nice change up hill. Even on a 45 min BD.
Hill repeats on- Acufs Ascent- base of Orstead St to Ceader St.
Hill is .09 mi, 42ft Elv Gain and max grade is 11%. It’s a beast because the grade gets step right in the middle.
5 Hill repeats. Hold 30sec plank when all finished. Rd 3 was a Bernie- ???? , walk down together and run as soon as we got to bottom. No rest
Mosey back to AO. Every stop sign to Wright Rd stop and Sqauats. Same as Merkins , # = Letters. Once we got onto Vose street we walked one light pole and ran 2-3 light poles. Props to Hydrant for pushing Q to run more . Ran down Voss all way to walk way next to parking lot by Softball feild and playground.
Thang 2
Tabatta work
Rd1- Pull ups/body rows- 10 Rounds 20 sec on 10off
Rd2- Step ups- 9 rounds because Q got confused and stopped the clock early. 20 on 10 off.
MARY:
1 rd if Bruce Lee- 25 of leg raises, heels to heaven, LBC’s, Crunchy Frogs, 100’s on a 4ct
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Life gets busy, distracting, challenging, and sometimes not positive. When we face life’s challenges , think of the things you are grateful for. Expressing and accepting gratitude is a positive way to navigate the forest of life.
MOLESKIN:
Aucfs Acent- this hill is named after the legendary country music artist Roy Acuf that lived on Britch St right next to the hill. Q had the opportunity to be Roy’s neighbor growing up in Alcoa. He introduced me to the fiddle and was an awesome part of my childhood.
This hill was where I played as a kid, sledding down in during the blizzard of ‘93. Awesome memories while destroying our legs.
ANNOUNCEMENTS:
Beer mile at Moses – 9/10- sign up see mumble chatter.
Webelo Eagle Scout ceremony 9/23