Changing of the Q

I drove all the way to the AO and realized I forgot the flag. So I had to run back and pick it up. Today I would pass the torch to Baby Face. He is now the Master Q of The Den. 8 Way was kind enough to let me Q the last workout of the year.

So I rolled in just a few minutes before the start time…….and whats this? Already taking selfies? What has F3 Lenoir came to. So I had to address these shenanigans. Come to find out, Friar accomplished his goal of 800 miles during the Pre-Run this morning. Definitely a selfie worthy occasion. So we’ll allow it. Good stuff Friar! Well, we had the much awaited arrival of 8 Way and Ponch. So good to have those guys back. So lets get to it.

Warm Up

Bring Sally up Challenge

The pack would do a Merkin every time they heard “Bring Sally Up”, then we would hold Mission Impossible on every “Bring Sally Down”. This one is a real crowd pleaser. If you haven’t tried it yet…..you should

Mosey bottom of the hill to WLMS

Jailbreak to the top of the hill

Mosey to the entrance of WLMS

A Version of Dora

Pax partnered up. While P1 ran a lap around the parking lot, P2 completed the exercise below. Flapjack, until you reach 100 Reps of each

Mosey to WLMS soccer field

Wait! That’s way to soupy.

Mosey to HHS football field

OH YEA!

We played a very slippery game of Ultimate Frisbee

Mosey back to the AO

 

COT:

Challenge to all of us to really become the best version of ourselves in 2019. Husband, Father, Co-Worker, PAX, Leader, etc….In all that we do, lets strive to be our best version of ourselves

Moleskins