Another day at 88mph, another Q stuck in a time warp. YHC did the site Q back pocket, make it up as you go deal. We moseyed to the other Waverly lot to check for a Ram and then to warmup. Four corners in the top lot, 11’s by the doctor’s office. Brief Mary at the flag and HAND!

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10 Pax came out for their annual checkups with YHC and got more running than expected (or maybe it was expected?)

After a brief warmup of SSH, Sir fazio, and stretches, we moseyed to the hill.

11s on the big hill with CDD and Merkins.

Then moseyed back to the main parking lot, with 4 corners and various core exercises. Dodged a lot of cars and site Qs kept us safe.

Back to the flag exactly on time with 3+ miles for all.

Announcements – odyssey, multiple camping trips.

Praises for Water Wings knee recovery.

MIAGD!

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Pearls on a String across to Waverly to the secret Loch Lomond path to Summerwinds to Tryon back around Waverly to home. Earned the today due to waiting too long at the crosswalks. Downpour at the end made this one memorable. 4/4 at bagelteria. MIAGD!

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An odd number of pax did an odd workout today. Q came in off the top rope right on time – was hiding out trying to stress out the site q who HC’d to the workout and then didnt show. Knowing @kitty litter, he probably went to another workout somewhere else. Great group, great site, wondering why I had never been invited before and where my first time Q gift was….
Warm up – yup
1 – Burpee
3 – Triple
5 – Nickel (Merkins, Lunges, Squats)
7s – yup (star jump and LBCs)
9 – box cutter tribute to Hermes
11s – yup (jump squat and supermans)
Mary – yup (Freddie Merc, Hello Dolly, H2M)
COT- praises for Quiver -first bootcamp post injury.

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Beautiful fall weather light kettle bell work out with pumpkin spice inspired music…four guys did ironpax

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Nice easy stroll for most of us, except Trickle who somehow got stuck carrying a sandbag the whole time thanks to Water Wings. We covered about 2.5 miles on an out and back route which included a quick spin around the Wimbledon neighborhood circle as a conveniently unplanned homage to US Open. Thankful to be out there and able to keep our legs fresh for the runs coming up this weekend. Trickle can’t wait until next time.

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We walked and tried to find a Waffle House but gave up and came back. Joined JDI boys for COT. MIAGD.

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Well, the only AO that happens less frequently then @Astro shaving his head, was actually able to happen this morning. 1 Stand Up Boarder, 1 Sitting Boarder, and 2 high estrogen kayakers hit up Lake Lochmere on a beautiful and cool morning. No showers needed after this workout as no one fell into the pristine waters nor shed any sweat.

Prayers for marriages and families going tough times and for those dealing with medical issues.

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4 then 5 gathered for what is becoming the standard JP KB workout. 4 sets of supersets consisting of the following:

Set 1
Halos – Bob and Weave – Around the World – 2 Hand Swings

Set 2
Cleans – Double Lunge – Left Hand Swings – Right Hand Swings

Set 3
Pull Throughs – Squat Press- Offset Merkins – 2 Hand Swings

Set 4
Goblet Squats – Clean to Press – Reverse Lunge – Burpee

We did pickles in between and ended with a grander pickle to arrive back at the pavelion at 06:29:45. Ended with COT and 4 stayed for coffee. See thread for playlist!

I love it when the PAX is a small group, although a kettlebell workout doesn’t lend itself well to having a chat. NTL, loved starting the day with you guys and the chance to revisit the music I loved in high school. MIAGD!

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YHC Ghost Flag Tour! Well kinda, because shortly after gathering at the Thunderstruck Flag, it was asked, “Where is the Ghost Flag”…Dammit! It’s in the car. I can show you later!
No FNGs, Pledge and we’re off.
YHC didn’t travel far from the site that he has never been to, so we lapped the parking lot and warmed up off in the corner. Standard GMs (while the PAX said a quick origin story of their F3 name! And that’s how I learned @Snip will not have any more kids.) Calf Stretch, Runners Stretch and SSHs.
Off to Thang 1: The Beast…6 exercises, 6 stops, 6 times! Jump squats, Spider Merkins, Low Slow Flutters, Burpees, Monkey Humpers, and LBCs.
Off to Thang 2: Cinderblock Loop. While grabbing the blocks from my car…LOOK there’s the Ghost Flag! Groups of 3-4 One PAX call exercise and takes off with the block around the loop, while the PAX AMRAP said exercise. Rotate and repeat for 2 trips with the block each!
Back to the Flag for MARY! PAX choice.

Announcements: AMBRR run! HGTV is looking for a few more SAG guys.

Prayers and Praises: Brie shared with about DEET and his family about their daughter!

YHC lead in prayer! MIAGD!

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