Bismarck requested a substiQ and I stepped up. Only having attended one workout this week and out of town I missed this gang and needed the extra push out the door! I showed up early, friar moseyed up as usual. Time passed and I realized it was 5:14 and twin had snuck up also and I needed to get my butt out the car to start this thang…
warmup:
Windmills (not SSH)
Lil Arm Circles (but go Nancy Kerrigan on them) forward and reverse and switch leg back or up or wherever you could point it as was the case when it was brought to our attention that we each had a different idea of what this should look like.
Cherry pickers (bc I swear I can never remember what these are called) bent over and touch the ground 3 times then clap, you know… the thing
let’s mosey
Up Powell toward lower creek, left on Glenview (it’s a hill), Rt Pennwood (it’s downhill), left Lower Creek, Rt Taylorsville Rd, drop into Dollar General
Urkins 15 IC (twin was worried we weren’t going to get any exercise in that wasn’t strictly a run)
mosey to Giovanni’s for some cheesy bread, oh wait, it’s Joe’s car lot, let’s tell him hello with SSH in front of the security cam.
Mosey to food lion for Derkins on the park Bench, 15 IC or maybe 10? felt like enough
mosey through businesses and behind a competitor funeral provider. Up tremont park and through lower creek elementary over to Powell Rd. Then down Powell circle to diamond head. And back to AO. Still needing the extra time and mileage we picked up the mile on the greenway. Dodging puddles bc the city decided it was a fine idea to both build a greenway in a flood plane and then not create adequate runoff capabilities.
wod:
in a conversation with my 2.0 Dino about scouts and what duty to God means, this verse from proverbs came to mind. Especially the heart part. I told him to Love others like Christ, be kind, I always remember from my childhood learning “they will know we are Christians by our love”
“My son, pay attention to what I say; turn your ear to my words. Do not let them out of your sight, keep them within your heart; for they are life to those who find them and health to one’s whole body. Above all else, guard your heart, for everything you do flows from it. Keep your mouth free of perversity; keep corrupt talk far from your lips. Let your eyes look straight ahead; fix your gaze directly before you. Give careful thought to the paths for your feet and be steadfast in all your ways. Do not turn to the right or the left; keep your foot from evil.”
Proverbs 4:20-27 NIV
announcements:
highways to hedges next Saturday! Please help if you are able.
prayers: for bismarck and also for all you fartsackers and for covid
honorable mentions:
according to twin, Swinger came to run, and that’s all.
Grout lives too close to Infinity not to make at least one workout here or there! Come on bro!!
twin learns all he really needs to know in life at F3 workouts. Topics today to include bed bugs and the India squatty potty
Way to read this far! I’m talking to you Hanger
And I hope you all enjoy this ad!
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