04/28/2021 - Virtuosity - F3 Virtuosity Run Club
AO: Virtuosity
When: 04/28/2021
PAX:
Number of Pax: 12
Pax Names: Backdraft, Backstage, Brooks, Frogger, Moonlight, Mr. Hankey, Mudslide, Ozark, Pipes, Sonny Bono,
DR Names: Pipes - Tri County, Backstage - Tri County
Number of FNGS: 0
FNG Names:
QIC: Bob Ross
Introduction
Running is Good Medicine!
We planned on (3) 9:30 Run Slots with a 4-minute exercise Set between each Run. Then post up our accumulated Distance on the HC Thread. Strive for PR’s!
Warm-O-Rama
(20) – Arm Circles – Forewords – in Cadence
(20) – Arm Circles – Backwards – in Cadence
(20) Alternate Toe Touches – in Cadence
(20) Tappy Taps – in Cadence
(20) SS Hops – In Cadence – 4 count
(20) Merkins – BR’s Down
The Thang
(3) 9:30 Runs – All load up tracking Device for miles and pace — bring phone with. Plenty of Mumble Chatter!
Ozark, as Site Q, called out to us at the 9-minute marks to bring each of us back to our home bases for the 4-minute exercise sets.
Each 4 minute work out sets consisted of Forward Lunges, Merkins, Plank Jacks and the like!
We passed on 6-minutes of Mary as we all arrived back from our 3rd 9:30 minute Run right at 6AM CST.
Again, the mumble chatter was exceptional!
Circle of Trust
We reflected on Ps.28:7-8 — for the 28th Day of the Month:
The Lord is my strength and my shield; my heart Trusts in Him and he helps me.
My heart leaps for Joy and with my song I praise Him.
The Lord is the Strength of His people.
We prayed of those with Cancer. We prayed for each of the Bros. We prayed with thanks for our Family and prayed with gratefulness that each of us could be out ITG working out with good health.
We closed with a reminder “The Lord is our Strength” today
Naked Man Moleskin
Kudos to Frogger who ran with a vest on!
Kudos to Backdraft who ran around and around the Fire station!! — he was on shift!
Kudos to Disco Ball who was DR in CT, at his hotel, and ran on the Treadmill for each of the 9:30 Runs.
Kudos to each of the PAX who ran today and thanks for shouting out Pace Updates!!
So appreciate our Site Q, Ozark. Much needed!!
Some of the Distances/Paces in the HC Thread:
Mr. Hankey – 3-1/3 Miles!
Backdraft – 2.84 Miles on Strava — around the Firehouse!
Frogger – 3.51 Miles — and burning calories with that Vest
Sonny Bono – 3.63 Miles on Strava
Bob Ross – 3.3 Miles on Strava
Brooks – 2.02 Miles ++ his time showed 20 minutes –3++ miles with that 3rd leg that didn’t record!
Bean Counter – 3.3 Miles on Strava
Ozark – 2.85 Mile – plus he ALWAYS got back in time to call us all back in!! Ozark also let Count o Rama, Announcements and Name o Rama — as Bob Ross was on his iPhone! Thanks, Ozark!!
Disco Ball – 4.2 Miles on the Tread mill at his CT Hotel!!
Each of the PAX gave it their personal best!!