Very quick BB from today’s festivities.

Knope led five in EC speed work, with a focus on strength and flexibility to improve our running form. Good stuff.

9 of us gathered at 0531 (Q fail) for a standard warm-up, then moseyed to the field.

THANG

• Bear crawl from endline to edge of 18 yard box, crab walk back
• Bunny hop 18 yard box, lunge walk back

Floyd a couple of weeks ago led a fun poker game with the F3 deck. YHC decided to do a way less fun version of Blackjack as homage: 1 merkin, run to edge of 18 yard box for 20 squats, backwards run to end line for 2 merkins, back to edge for 19 squats, and so on, always adding up to 21. If anyone ever wants to try this recommend some music or something, as it gets a little monotonous, but it’s a good one. 210 squats and merkins each.

Somewhere about halfway a neighbor who had expressed interest in F3 showed for the first time. He finished out my remaining reps then we gathered for a quick introduction. (No penalty burpees for FNGs, no matter how tardy.) He had a little trouble catching his breath to make said introduction, hence his eventual F3 name of O2.

From there moseyed to rocks and PAX were advised to grab a big’un

Three sets each of rows, curls and weighted squats

MARY

• Flutters with rocks overhead
• LBC
• Heels to Heaven

COT

Prayers for Scapula’s co-worker who was in a car accident yesterday. Prayers for my dad who is back in the hospital, this time because of abdominal pain. Probably going to have to have gall bladder removed after undergoing triple bypass two weeks ago. Prayers from 02 to strengthen marriages during these difficult times. YHC took us out.

MOLESKIN

Always good to have an FNG join, and hope we’ll see 02 and Blue Crab, another neighbor who posted for the first time over in Carpex on Monday, become regulars. Love to see SoDu keep getting stronger. Aye!