3rd F: Faith
Thank you Probation for taking us out.
Next virtual 3rd F is July 6th. YHC will be hosting.
2nd F: Fellowship
- Rumor has it the the 4th of July convergence will be on the 3rd of July at DogPile.
- BoneThugs is putting together a F3 night at the Diamond… slated for 7/31.. Please DM in SLACK for details and HCs.
1st F: Fitness
July Passport Challenge is coming. F3 Velcro Patches are being ordered for pax that want to participate.. donation for the patches are being accepted and all proceeds will be going to the foundation that Mr. Rogers supports. I am sure we can raise a few dollar for the cause. More to come.
The Thang at WTH today:
Mall Rats .. featuring Jay and Silent Bob
It’s a super easy one.. and everyone starts out with plenty to say like Jay but ends up at the end like Silent Bob.. no words.. just general body motions.
Warm up
3/4 mile run from the School to the dog park
Dynamic stretching around the round about:
Toy Soldiers
Half lap toes out, half lap toes in
Butt Kickers.
Bro code run to Short pump mall on Broad.
Once at the mall.. there is a 1 mile road around the parking lot with various main entrances to it, at each entrance the pax does 10 jump squats. (unless you are Probation then you do what you want cuz …well… ur Probation. ?)
Meet up at the entrance we started at and mosey a 1.25 miles back to the AO where there is a track.
At the track: 400m all you got. 100m recovery. 400m all you got.
Back to the AO for COT.
Like YHC said… nice and easy for 4.8 miles of run focused boot-camp action.
Plenty of mumble chatter to start and little to none after the last lap around the track.
Jay and Silent Bob strike again.
Thank you guys for letting me lead today.
v/r
John Gypsy Boles
As always: Call a pax member you have not heard from in a while… it may be just what that guy needs to make it through the day.
