More miles

Preamble:

Q was open since the beginning of time.  A beatdown won’t Q itself so here we are…Sparkie at the helm.  Reminder that we are all older than Aaron Rodgers so no one needs to overdo it and blow out a ligament or tendon.  On that happy note…let’s go.

Warm-O-Rama:

Mosey to the dam for SSH, Imperial Walkers, Weed Pickers, arm circles and Michael Phelps.

The Thang:

The BRR participants clearly did not get in enough miles this past weekend so…more miles it is.  This is what happens when there is little time to plan a uniquely fun Q.

Merkin mile up to Clubhouse.  20 merkins at each intersection on the way up.  25 LBC’s each intersection on the way down.

Gather at the boat launch:

• 20 step ups on the picnic tables…run a lap
• 20 Fred Mercs…run a lap
• 20 alternating shoulder touches…run a lap
• 20 dips on the picnic tables…run a lap

Over to the dam for some coupons.  Partner up.  One partner does AMRAP with the coupon with the other runs.  Then switch.

• Curls…run to far bench
• OH Press…run to far bench
• Skull Crushers…run to far bench
• Rows…run to far bench

Back to the flag for some flutter kicks and it’s time.  Clocked a little over 3 miles.

COT:

Prayers for Cox’s buddy Carlo in his final days after a cancer battle.  Strength and comfort to his loved ones.

Prayers for Stephanie’s (False Starts sister) friend that tragically passed away unexpectedly at 37 leaving behind husband and 2 kids.  Strength and comfort to her loved ones.

Naked-Man Moleskin:

Always an honor to lead and bein the gloom with you all.  Cheers.