Pax:
Big Bird
Snack Shack
Abacus
DeVitto
Focker
Pelican
Cratchit
Gisele
Air Rade
Dauber
Hush Puppy (Q)
It was a beautiful morning at the County, clear and 57 degrees. Shorts and tee shirt weather. 5:30, Pelican revealed YHC as the Ghost Q. Disclaimer was given and we were off for a high heart rate, run heavy, you vs you, all paces welcome, style of work out. The goal was to keep things simple and effective. We stopped perodically for 10 step ups, 20 Squats, 30 Big boys, and 40 SSH.
We sprinted on our last stretch returning to the flag and circled up for mary. Pelican noted that mary was called 45 seconds early, so I def owe him atleast 45 seconds of somthing fun at my next Q.
COR, NOR followed.
Convergence was the main topic of announcements, and intentions were said.
We ended with an Our Father and hopefully each and every Pax left better.
Always thankful for the opportunity to lead!
Hush Puppy
F3 Louisville 