THE SCENE: It felt nice out until we started sprinting and slinging CMUs around. Then I noticed how muggy it was.
F3 WELCOME & DISCLAIMER
Welcomed Pom-Pom, Tuna, and McKowski visiting from Chicago!
WARM-O-RAMA:
- Side Shuttle Hops
- Little Baby Arm Circles
- Butt kicks from sideline to sideline and back
- High Knees from sideline to sideline and back
THA-THANG:
Jogged up to the oval office. Half of us had CMUs. Had 2 stations of exercises. Once one exercise was complete jog on the track to the station on the opposite end of the track. On the way to the next station there were 2 sets of cones. HIMs were to muster all they had and sprint from one cone to the next. Station exercises were as follows:
- 5 Grip, Rip, Rolls
- 5 Catalina Wine Mixers
- 10 Grave Diggers (2-count)
- 10 Freddy Mercury’s
- 15 CMU curls
- 15 American Hammers (2-count)
- 20 CMU Swings
- 20 V-ups (everyone’s favorite)
MARY:
10 Heel taps in cadence and 10 LBCs
CIRCLE OF TRUST/BOM:
A few years ago, I ran in the Panerathon Expo 10k/5k in downtown Knoxville along with my wife and a few of our coworkers. In races held in high-traffic areas like downtown Knoxville, there are usually several police cars along the course to ensure the safety of runners by blocking and conducting traffic. There were also several volunteers along the course directing runners which way the course went and encouraging us as we ran by. I find it wonderful that people volunteer to get up so early to stand at a corner for hours directing people over and over and encouraging hundreds of runners as they pass. Some were more enthusiastic than others, but I was grateful for all of them.
Even though these volunteers committed half their Saturday to working the race without any compensation, I was more impressed with the person who was required to be there; the person who was paid to be there. A police officer and his car were posted on one of the overpasses to ensure no cars attempted to drive on or through the race course. I am sure it was his assignment to work the race. It was his job, so yes, he was getting paid to stand there for two hours as people ran by. It was his job, and all he had to do was stand there and ensure the safety of the runners, but he chose to make it more than just a duty. As we ran, he genuinely shouted encouragement with a smile on his face. I have run in numerous races and have never witnessed a police officer that involved in a race.
I doubt that police officer anticipated being recognized or rewarded for how he handled his race duties, and I doubt he was, but that did not stop him from making someone’s life better. He took something mundane and turned it into something magnificent with his only motivation being to make a difference in someone’s life.
“The person doing the work determines the difference between the mundane and the magnificent.” – Mark Sanborn, Author of The Fred Factor
MOLESKIN:
Pray for peace and comfort for Kim and Daniel and family.
ANNOUNCEMENTS:
This hill from the road to the grindstone is slippery when wet 🙂