Date: 2023-11-17
AO: thepatriot
Q: Smokey , Legacy
PAX: Major Payne, Defiance, Boardwalk, citrus, Fish Fry, 2 percent, Big Short, Anchorman, Roadkill, bogey, Booking, Coconuts, Ice Tea, Lucius, Strange Brew, Jazz hands, Hobbyhorse, Vila, Overthrow, Jag, Popeye, CableGuy, Jazz Hands--already in Slack! FNGs: 1 Jazz Hands--already in Slack!
COUNT: 24
Okay, first of all, there were more PAX at this beatdown than guests who came from my side at my wedding.
WARMUP: SSH, Imperial Walker, Hill Billy, Root Vegetable Extractor, Michael Phelps, Moroccan Nightclub, Downward Dog, Cobra Kai, Worlds Greatest Stretch
THE THANG: Double fellowship lap (slow), then line up on goal line--run 4x striders to the 50 yardline and then back. 6 x 400 meters work out. Break into teams of 4, each team constituted a flight for 6 x 400 meter at a hard, but smart pace. Teams completed these and then did a recovery lap slow. MARY: Flutters, In Cadence (50x)
ANNOUNCEMENTS: FC 5K Sunday, with a pre-run ED Arlington Turkey Trot, Rambler County Ramble Dec. 2 (see channel)
COT: It is Co-Q Smokey's 1 year anniversary of doing F3. He remembers one early workout with murder bunnys in which the coupon disintegrated. Once you hit double respect, perhaps some folks will treat you differently. Maybe they will push you aside. Don't accept that. His last year in Federal service was his most productive. At the Patriot, we say "double respect!"
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