Runs N Guns

Friday 6/21/2019

PAX: Stingray, Rump Roast, Icebox, Kool-Aid, Coach K, Draper, Oatmeal, Alright Alright, Sweet Baby, Aaarrrggghhh, Pow Pow
QIC: Sally

AO: Caruth Park

SSH x 20
Mosey to far (west) side of Caruth, stopping for 10 merkins OYO on the way.


Block runs ‘n guns:
Run a block, and go back to pick up the six when finished. Once all in, do a bunch of exercises at the intersection.
Exercises included:
Crab Cakes
Stance Jacks
Hand-Release Merkins
Several PAX’s choice including Overhead Claps, Squats, and other.

Repeato x 1 out (west), repeato x 2 back (east)

Mosey into the Tennis Court

Court Work:
Burpee Dan (?modified?), up to 2:
1 length of the courts: 1 lunge, step up with back leg, 1 burpee
Length of the courts back: 2 lunges, step up with back leg, 2 burpees

A couple rest counts

A few PAX’s choice exercises (don’t remember exactly)

Suicide short to long
Suicide long to short

A couple rest counts

A couple more PAX’s choice exercises (Iron Hulk, Mickey Mouse Merkins)

Final suicide – and by PAX’s choice.. bear crawl bear style.

No time for extra.

Prayed for guidance, support, and direction on the path we are meant to take.

Excellent work by all 12 PAX today. Great showing for a Friday. Everyone pushed themselves, which included picking up the 6 on the block runs.. which Rump likened to “worse than those really long NY City blocks.”

Guys are clearly getting faster and stronger, keep it up.

1. If you’re in QSource, you already know. If you’re not in yet, ask guys about it. It’s excellent and very helpful for #acceleration.
2. Shield Locks are in full swing. If you’re not in one, reach out to one of the guys you know is in one, or ping me. They are also excellent and really important for what we are trying to do.
3. Be on the watch for upcoming “Troubadour” opportunities – chances to go and help other regions get launched, show them what F3 is about. Like what we did with FW last week.