The first cool morning in many months and 4 PAX rolled into the parking lot by 5:40am.  Lots of energy, no need for FEBA.  3 of the 4 have never ran Lake Johnson before, this is going to be a great run.

5:42, the first 2 took off for a fellowship pace.  On this run, Wonk came within 14 inches of running into a guy dressed in dark clothes on a dark trail walking a dog that makes no noise.  Ack!  A small spill with a little blood on the knee makes for a good time.

5:47, the second heat took off.  Really both heats run at the same fellowship pace, we might need to combine heats.  No casualties or interesting trail encounters in this heat, just great fellowship and a decent pace to circle the lake.

Total run times for the 2.9 mile loop is between 25:00 and 27:00.

Post run workout:

SSH x20

Merkins x10

medley of Butt-Kickers, High Knees, Karaoke Feet around the big circle.

Imperial Walkers x20

Star fish hold x10

Fazio Arm Circles 2×20

Squats x20

Squat hold in a circle count 20 each

Plank-o-Rama:

High Plank, Putin, Sarkozy, High Plank (x20 each)

Stretch/COT

 

tclaps to Yogy for posting on Monday.  As an FNG he is hitting it strong and bringing out an FNG

tclaps to Wonk for posting on his first every Monday run.  He is not as slow as he says he is

tclaps to Cheesesteak for making it out at 5;40am and hitting it strong.  Cheesesteak is a great fit for F3.

 

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