Few of us were running the Guns & Hoses 5k after the Beatdown,YHC was about 2 minutes late because he nearly forgot his bib for the race… It’s been that kinda week.

I missed the mosey, and Brad Pitt lead the warmup while I got set up.  Because of the race, Mall Cop made me promise there wouldn’t be any leg exercises.  Of course, I followed the leadership of the Site Q and submitted to his threats of bodily harm.  We did a tabata workout which consisted of 50 seconds of exercise and 15 seconds of rest.  The exercises were: rocking horse merkins, flutter kicks, overhead claps, American hammers, merkins, LBCs, side to side merkins (they suck), and crunchy frogs.  Rinse and repeat, we got about 5 rounds in.

Lots of mumblechatter about the cold, chick-fil-a, how much side to side merkins suck, the cold, garage wine, docks in the middle of the lake, and more about the cold.  Good times.  The Pax worked hard, it was tough out there with 26 degree temps.

Quick COT. Mentioned Forever Fed needing help on Tuesday, and prayer for YHC for impending surgery.  I am continually amazed by the community of F3.  Joining about 1.5 years ago was necessary for me.  The accountability and push to work hard is important to keep going. Especially in the cold!

SYITG