This always happens to me. I always volunteer to Q a workout without looking at the calendar and wind up staying up real late the night before because there\u2019s a good game on or something like that. Today (really last night) was no exception.<\/p>\n
However, I had a HC for a fellow pax (Burns) to launch early with me so I had even more reason to make good on my promise to Q, and Q I did, but enough about me- let\u2019s talk about the workout that Palin did not describe as \u201cthe greatest Run \u2018n Gun ever.\u201d<\/p>\n
The run:
\nLeft on Sunset
\nLeft on West End
\nStay straight on Reynolds
\nLeft on Avon
\nLeft on Robinhood
\nRight on Reynolda
\nBack to the park<\/p>\n
The gun:
\nTabata (30 seconds on, 10 seconds rest)
\nDirkins
\nBox jumps
\nFreddie Mercuries
\nDips
\nLeft leg lunges
\nLow flutters
\nMerkins
\nRight leg lunges
\nMutton crunches- left side
\nIrkins
\nLeft leg step-ups
\nMutton crunches- right side
\nCarolina dry docks
\nRight leg step-ups
\nGas pumps
\nNolan Ryan- left side
\nCopperhead squats
\nLow Dollies
\nNolan Ryan- right side
\nApollo Ohio\u2019s
\nLBCs
\nAlternating shoulder taps
\nTuck jump
\nBox cutters
\nBalls to the wall
\nDonkey kicks
\nPenguins crunches
\nElbow planks
\nJump squats
\nRosalitas
\nJack Reachers
\nAl Gore
\nAmerican hammers
\nSeal claps
\nCalf raises
\n6\u201d<\/p>\n
NMM
\nWe didn\u2019t \u201ctechnically\u201d do all of the \u201cgun\u201d exercises, but I had them on my weinke and, damn it, I was not going to leave them out (of the backblast at least).<\/p>\n
I haven\u2019t run in a long time, so I really appreciated Burns showing up early and hanging with me. TGN2U<\/p>\n
Speaking of Burns and showing up early, we had planned on launching at 5:15, but thanks to the sausage dip and chili I had last night, I had to launch something else prior to heading to Hanes Park. #closecall<\/p>\n
In case you\u2019re wondering, or even if you\u2019re not, but need a good football grub recipe, try this:
\n1 pound of Neese\u2019s sausage (I like the hot variety)
\n2 8 oz. blocks of cream cheese
\n1 can of Rotel (I like the hot variety)
\nBrown the sausage, then add the cream cheese and Rotel. I usually eat it with tortilla chips.
\nIt\u2019s easy and really good.<\/p>\n
But the next morning, oh boy…<\/p>\n
Announcements
\nLaw boy (who committed to being there this morning, but wasn\u2019t), is moving to Virginia and there will be a farewell at Radar Brewing (new place close to Wiseman) Thursday evening at 6:30.<\/p>\n
Sac and his wife just had a baby. Valdez has organized a mealtrain effort. Please consider delivering a meal to Sac and his wife. TGN2U<\/p>\n
Prayer requests
\nPalin and his wife are due to have a baby soon.<\/p>\n
Burns and his wife are due to have two babies soon. Palin, you\u2019re up.<\/p>\n
Burns mentioned a student at Reagan (where he teaches) who recently attempted suicide. It\u2019s all around us, everywhere. Never underestimate your ability to have an impact on someone who is struggling by being sensitive to what they are going through. <\/p>\n
Closer encouraged us to be mindful of what today\u2019s holiday is all about and to consider how we might be a light on the darkness of racial tension that still exists in our society. <\/p>\n
COT
\nI took us out, but couldn\u2019t keep it together as I prayed for the student that Burns mentioned because I remembered that I was there myself at one point in my life, when I was in high school. Thankfully, there were people that I could confide in and talk to. If you find yourself in that place, there are people that you can confide in and talk to as well. Just reach out- you will not be judged, you will be offered a hand, shoulder, etc. If you can\u2019t think of anyone else, you can call me. I can be an abrasive, brash loudmouth at times (maybe most times), but I can also be a caring, empathetic listener. I\u2019m sure that\u2019s true for all of the F3WS pax (not the loudmouth part, the listener part). You are not alone, and don\u2019t have to be alone.<\/p>\n
\u201cThe Lord is close to the broken-hearted and saves those who are crushed in spirit.\u201d
\nPsalm 34:18<\/p>\n","protected":false},"excerpt":{"rendered":"
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