9 PAX met at Tobacco Road for F3 Running Art
THE WARM UP:
Start at Shovel Flag (M was out-of-town recently so I got around to making a shovel flag, it was planted at the parking lot meet-up spot before the run)
Jog to Scott King via ATT
10 SSH IC
Run down Scott King towards Herndon
THE THANG: F3 Running Art
Visit my Twitter (@F3bones) for image of ‘The Course’
Fast runners stop at turns to SSH until group catches up
We mixed it up with some other fun/pain along the way
– Sprint the ‘Top of the F’ coming back down Springmoor Ln towards Herndon
– Bear Crawl the traffic circle at the corner of Fenwick & Rosemount Pkwys
– Sprint the ‘Bottom of the F’ back down Fenwick Pkwy Ln towards Herndon
– 25 Merkins OYO at the Scott King ATT trailhead to complete the Run
Jog via ATT back to Shovel Flag
MARY: Not today
I enjoyed mixing it up with a run today. The F3 Running Art distance was approximately 5K and the timing of the run/workout put us back at the shovel flag right at 0614 with 1 minute to spare for our normal outro.
Announcements: 2nd F tonight starting 8 AM at Ponysaurus in Durham: http://ponysaurusbrewing.com/
Prayer: Beano has a friend Greg Mullis that recently and unexpectantly passed away. Prayers go out to his family and friends.
Always good to see you men in gloom!