Q: Brown Bag
PAX: Kodiak, Disco, 3 mile, sticks, Yardbird, Mr Haand, Vila, 2 percent, Magoo, Old Bay FNGs: Attache
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, Downdog/Cobra Kai, Mosey with buttkickers, high knees and skips
THE THANG: (1) PAX line up at midfield and run sprints to endline and back EMOM x8 ; (2) Mosey to discovery entrance to knock out #monthlychallenge (25 steps ups, 25 Big Boys, 25 steps up); (3) Mosey to grab coupons and pair up for Dora (100 Alpos, 200 Derkins, 300 Air Squats), with runners doing some variation of their choice to midfield (e,g, skips, buttkickers, Yves Poll, karaoke, shuffle, high knees, etc.) MARY: Superman, Ring of LBC
ANNOUNCEMENTS: Looking for 2F Q for ARC; Social Distance every Sunday (0530 for Ruckers and 0630 for Runners)
COT: In addition to being National Latte Day it is National Make a Friend Day. It’s easier as we get old to take friendship for granted and for existing friendships to stagnate because of business and distance. I’m grateful to F3 for introducing me to so many new friends.