October 10, 2019
PAX: HC3, Puffs, Buubs, Pipeline, Dunphy, Hershel, Legz, El Chapo (Raleigh), Burt (Carpex), Mainframe (Ft. Mills), and Cat Scratch
Q: Cat Scratch
11 PAX, with three being visitors, enjoyed a beautiful fall morning and went for a run.
We were ready to head out when in comes Puffs and Hershel. It turns out Hershel was late, in part, as he hit a dear, or more accurately, the deer hit his car, on the passenger door, which is where his father was sitting. As we ran by his car it appeared to have a noticeable dent. We understand the deer was not as fortunate.
We took off and ran down to Reserve and into the Carilion parking deck. We started at the ground-floor and ran up the ramp backwards. We then sprinted across the first floor and proceeded to repeat running backwards up the ramp to the second floor and sprint across again. We repeated this all the way to the top; however, we stopped at the top of several ramps to perform some exercises, which included merkins, and a variety of core exercises. We also sometimes lunged walked up the ramp half way, then either run backwards or broad jump the rest. Once at the top, after sprinting across the top deck, we then jogged down each ramp and floor to the ground-floor and then out to Reserve. We then sprinted down the side walk to a FH, then again to the corner of Jefferson & Reserve. We then jogged back to SD.
It was a nice, enjoyable, Thursday morning run. 🙂
COT and Namorama.
Great to have F3 Guests join us today.
A pleasure!!