Keepin’ It Simple @ Run-N-Gun… 9/28/2020

Keepin’ It Simple @ Run-N-Gun… 9/28/2020

QIC: Zuckerberg

Date: 09/28/2020

PAX: Interference, Plunger, Winklevoss, Poncho (WB), Hoptoberfest, Wobegon, Closer, Burlap (WD), Mutton, JuiceBox, Zuck (QIC)

11 pax, including one hobbled Q, dodged the drizzle fo’ shizzle on a lovely Tuesday at Run & Gun.

With a bum calf, and not able to run, YHC had two choices: (A) give the pax an awful course with lots of turns and hills (because, I wasn’t running it), or (B) give the pax a course worth flying on.  YHC chose ‘B’.  In addition to the ideal course, YHC also had the rain stop just in time for all the runnin’ and gunnin’.  You’re welcome.

The Runnin’…

The course had 2-3 turns and less than 60 ft in elevation gain.  Simple, right?

It can be found here:  https://www.mapmyrun.com/routes/view/3447552061

The Gunnin’…

The gunnin’ was Tabata-esque, but as @JB called it… “Zabata”… 30 seconds on, 10 seconds off… 2 exercises… 4 rounds each…

1. Squats & Merkins
2. Wall-Sits (w/ Jack Reachers) & Plank Jacks
3. Alternating Lunges & Mountain Climbers
4. I thought we got to another set of exercises, but maybe not…

Done

NMM

• It sucks being on the IR, but getting up and being in the gloom forced YHC to stretch and do some calf ‘PT’ (while the rest of the pax ran) that I’m horrible at doing on my own time.  So, thanks @Closer for sticking with me.  Something is better than nothing, and #ISI.
• Speaker was not fully charged… my bad.
• By the sound of it, seems like some of the pax took advantage of the flat course and were really getting after it – heard a lot of paces in the 7’s and low 8’s.  #Flying!
• Despite the minimal turns, @Interference (and @Plunger), both lead pax while running, somehow took a wrong turn on the second half of the course.  I think they just wanted some extra mileage.  That’s what we’ll tell ourselves.
• The Wall-Sit/Jack-Reacher + Plank Jack combo right after merkins was a doozy!!!
• Evidently, @Poncho “makes it rain”… literally.
• Proper form may or may not be important to the pax.  Nonetheless, you have to earn the right to bark out form comments during exercises – per @JB.
• Even if you haven’t fully planned a workout, as long as you know the next two exercises… you’re good-to-go.
• Thanks for the keys (and reminder) @Closer!  Always a pleasure to lead and be a part of such amazing men.

COT

• Praise for break in rain!  Praise for F3!  Prayers lifted up for… our country… ‘education’… and the many other things on our hearts.

ANNOUNCEMENTS

• ‘The Work‘ – was last night, but tune in ANY Monday!  Good stuff!  See twitter or @Hoptoberfest.
• @Closer will be looking for more R&G Q’s for the next few months
• This Saturday, 10/3, CONVERGENCE… Family Friendly workout w/ FiA… @ Crisis Control.  7:00am is tour of facility, and 8:00am is the workout.  Bring the fam!!!