DATE: 2021-06-15
AO: Loco
Q: Dial-tone
PAX: Madonna, Boone, Mutombo, Water Hammer
FNGs: At the end of the practice we invited Matt, recently graduated from LVHS to join F3 COUNT: 5
WARMUP: joint by joint, natural movements from top to bottom, led by @Boone.
THE THANG: Double routine:
FIRST, 0500:
4 Mile early run for average runners, around 8 MPM (minutes per mile) Gathering point: Valhalla practice turf for Warm up first, then run by WOD trail. Participants: @Dial-tone, @Madonna Pre-run warmup 0500 to 0510
Run 0510 to 0540
Pace faster than expected we run 4 miles instead of 3!
SECOND, 0545:
PS&M: Basic sequence but from top to bottom and hitting shoulders, abs, lower back and chest additionally to the regular joint work performing a modified cobra kay-downward dog getting closer to the ground. Participants: @Madonna, @Water hammer, @Boone, @Mutombo, @Dial-tone.
MARY: embedded into PS&M modifications
ANNOUNCEMENTS: None
COT:
“Don’t let the excitement of youth cause you to forget your Creator. Honor him in your youth before you grow old and say, “Life is not pleasant anymore.” Remember him before the light of the sun, moon, and stars is dim to your old eyes, and rain clouds continually darken your sky. Remember him before your legs—the guards of your house—start to tremble; and before your shoulders—the strong men—stoop. Remember him before your teeth—your few remaining servants—stop grinding; and before your eyes—the women looking through the windows—see dimly. Remember him before the door to life’s opportunities is closed and the sound of work fades. Now you rise at the first chirping of the birds, but then all their sounds will grow faint. Remember him before you become fearful of falling and worry about danger in the streets; before your hair turns white like an almond tree in bloom, and you drag along without energy like a dying grasshopper, and the caperberry no longer inspires sexual desire. Remember him before you near the grave, your everlasting home, when the mourners will weep at your funeral.” Ecclesiastes 12:1-5 NLT
https://www.bible.com/116/ecc.12.1-5.nlt
F3 The Capital 