The sun is rising earlier, the forecast was looking good, the beavers are getting busier, rabid fox are in the hood. Moore said he would be posting, there may be a clown car or two, the Rabbit is always up for hosting, YHC just may be up to Q.
Beautiful morning. For real. After a couple weeks of soul crushing humidity and pop up thunder showers, it was absolutely amazing to wake up to 60 degrees and drier air. The trails were in good shape due to a few days without rain. The conditions were nearly ideal for a nice, morning trail run.
What sealed the deal was arriving at the AO and seeing a van pull in and four Southern Village lads piling out. With Toad, Stick, Doobie, and Slayer representing BC, we had a most excellent crew for a sprightly jaunt through beaver-ville.
I reached out to Moore via Slack the night before asking if he would do the honors and get the group warmed up and ready to go. He delivered.
WARM UP (Moore)
SSH, x25 IC
Dynamic Stretching Series (moving down the length of the AO parking lot)
- Monster Walks, same side hand to foot, alternating (R-R, L-L)
- Knee Ups
- Ankle/Hip Stretch Ups
- Quad Stretch
- Long Stride Lunge/Hip Flexor Stretch
Static Stretch Series
- Glute/Hamstring Stretch (Lunge hold, front leg bent, back leg straight, place both hands down inside knee, work glutes, lower back, hamstrings, etc).
- Calf Stretch (on curb)
THE WOODS (Grunge)
AO —-> Great Ridge Pkwy Trail Head, (Squats while waiting on group)
GR —-> Horseshoe Trail Head, (Squats)
Mid Horseshoe, (Squats)
Horseshoe —-> Pokeberry, (Squats)
Pokeberry —–> Bennett Mtn Bridge, (Squats)
Catullo Run Hill Climb, (Squats)
Top of Catullo Run —-> Powerline Single Track, (Squats)
Powerline ST —-> Skills Course (by Veranda), (Squats)
Skills Course —-> Bennett Mtn Bridge, (Squats)
BM Bridge —-> AO, (No Squats, Fist Bumbs & High Fives).
No Time For Mary (Sorry Moore! Next Time).
Total: 4.6 Miles
COT/BOM
Announcements
- Zika, Malawi Children’s Initiative, Sat, June 9, 1800. Horace Williams House. Tickets available online. Enjoy an evening of live music, cocktails (by Manafort & Kevin), heavy hors d’oeuvres, and silent auction to beneft the children of Malawi.
- Article by F3 Churham brother, LoPair (David Baddour), Training For the Ultimate Battle: Why F3 is More than Just Fitness (Endurance Magazine, Summer 2018) is a must read. Very inspirational story! https://www.endurancemag.com/2018/06/training-for-the-ultimate-battle-why-f3-is-more-than-just-fitness/
- Wreckless & Grunge, Overnight Ruck (20 Miles), Fri, June 8, 2100. Meet up @ Old Well, UNC. Contact/DM for Questions.
Name-o-Rama
BOM
Moore took us out with an awesome message and sentiment inspired by 72 year old F3 Churham brother Stevie Ray. He spoke about the law of averages and how when you get around the right people, the cummulative effect is that everyone’s average inevitably goes up as we each inspire, push and support each other to reach further, farther, and higher, and way beyond anything we can attain on our own. Keep this in mind as you go about your day. Be inspired by those around you, and be an inspiration to push others to be their best. Aye!