The VSF was planted as the PAX of 9 braved the elements. The rain bought applicable songs to mind, we’ll get to that later. MacGruber cut his teeth as the Q this morning, did a fine job making those without gloves regret their decision….

The Thang:

Run to Brooks included Leg Lunge Indian Run, Backwards Indian Run, and Bear Crawls

Warm-Up: SSH x25, Imperial Walkers x25, High Knees x25, Good Mornings x20, Mountain Climbers x20

Track Work : 1/4 Bear Crawl, 1/4 Bunny Hop, 1/4 Leap Frong, 1/4 Sprint……repeat with 1/4 Crab Walk, 1/2 Backwards Run. 1/4 Sprint

Martini Glass Steps x 3

Plank Set: Plank Jacks x25, TD Curls x25, Crab Roll x 15

The Clock (on the hill) : 12x Wide Arms, Right Arm Stagger, Derkins, Left Arm Stagger, and Diamonds

Quick feet x25, Mini Jump Ups x25, LBDs x 25, L&R Step Ups x 25

Run back to park with a few “He Sees Me” on the way

Mary: LBCs x30, Peter Parkers x20, Knee Ups x20, Centerfold x 15 on each side


-Prayers to MacGruber’s co-worker who lost both parents unexpectedly over a short time period.

-T-Claps to MacGruber for his Q this morning, you’ll get a full 45 at Dawn Patrol this Thursday. Great new add with “The Centerfold!”…courtesy of Ernie’s naming.

-Labor Day Convergence @ Jaycee Park, 7am……just 2 weeks away!

-Oct 5th – The Mule part deaux….limited details coming. 6am launch with a 10am finish

-No New Workouts scheduled, now is the time to fill ’em up!

-As the rain fell this morning, something came to mind. Our modern (last 100 years) poets are talented songwriters. I’ve often wondered what’s common among the PAX that connects them to the program since F3 attracts such a broad population, a few have asked what I thought that common thread is exactly. Personally I cannot identify it, which is a beautiful thing. The lyrics below exploring life’s struggle might connect with others like it has myself and possibly that’s a clue to the mystery……(in their own unique way of course, or not at all).

“Some of them were dreamers and some of them were fools
Who were making plans and thinking of the future
With the energy of the innocent, they were gathering the tools
They would need to make their journey, back to nature

While the sand slipped through the opening
And their hands reached for the golden ring
With their hearts they turned to each other’s hearts for refuge
In the troubled years that came before the deluge

Some of them knew pleasure and some of them knew pain
And for some of them it was only the moment that mattered
And on the brave and crazy wings of youth
They went flyin’ around in the rain
And their feathers, once so fine, grew torn and tattered

And in the end, they traded their tired wings
For the resignation that living brings
And exchanged love’s bright and fragile glow
For the glitter and the rouge
And in a moment they were swept before the deluge

Some of them were angry at the way the earth was abused
By the men who learned how to forge her beauty into power
And they struggled to protect her from them, only to be confused
By the magnitude of the fury in the final hour

And when the sand was gone and the time arrived
In the naked dawn, only a few survived
And in attempts to understand a thing so simple and so huge
Believed that they were meant to live, after the deluge.”

-Jackson Browne