We ran; we gan

We ran; we gan

QIC: Whirly

Date: 07/15/19

PAX: 7 layer, Palin, Mutton, Lysol, Juicebox, Sac, Van Pelt, Whirly

8 pax gathered at Hanes Park for Run ‘n Gun. The run:

Start at Hanes Park
Left on Sunset
Left on West End
Continue straight on Reynolda
Left on Avon
Left on Robinhood
Right on Reynolda
Continue straight on West End
Right on Sunset

Mapmyrun link:

https://www.mapmyrun.com/routes/view/2595962404

The gun:
Tabata-:30 exercise, :10 rest
Upper body Lower body Core
Round 1 Dirkins Box jumps Freddie Mercuries
Round 2 Dips Lunge left Low Flutter
Round 3 Merkins Lunge right Mutton crunch left
Round 4 Irkins Left leg step-ups Mutton crunch right
Round 5 Carolina Dry Docks Right leg step-ups Gas pumps
Round 6 Nolan Ryan left Copperhead Squats Low Dolly
Round 7 Nolan Ryan right Apolo Ohno LBC
Round 8 Alternating shoulder taps Tuck jump Box cutter
Round 9 Balls to the wall Donkey kicks Penguin crunch
Round 10 Elbow Plank Jump squats Rosalita
Round 11 Jack Reachers Al Gore American hammer
Round 12 Seal Claps Calf raises 6”

NMM
As for the run, some pax did the 3.13 route in reality, some did it only theoretically. My plan was to run out 10 minutes, then turn back and get to the park at about the same time as whoever got back first. That works theoretically, but if your timer on your watch doesn’t start when you press it, the plan doesn’t work. Consequently, I turned around at 5:48 instead of 5:40, then got back to the park just in time to do some merkins and crunches, then it was time to go home.

Because I was running late to get back to the park, I cut through the park to get to the tennis shelter between the tennis courts and track and didn’t have my phone for the tabata timer or bluetooth speaker. Consequently, instead of doing :30 on, :10 rest to a gangsta playlist, we just did some merkins and crunches in cadence, then went home. #notjuiceboxapproved

Some of the pax seemed to like the route because it “only had two turns.”

As for the gun, we did all of the above exercises only theoretically.

I tried F3 gears yesterday morning. Theoretically speaking, it was a great idea. In reality, if you’re not much of a biker, and not much of a runner, you probably shouldn’t do F3 gears on Sunday (for the first time), then Q Run ‘n Gun on Monday. Palin really enjoyed hearing me talk about this in reality the first time I mentioned it. The other seven times I mentioned it, he only enjoyed it theoretically.

It was great having 7 layer join us this morning.

Juicebox mentioned making an intentional effort to make it clear that Run ‘n Gun is for all pax regardless of running ability.

Announcements
Lysol is looking for volunteers to help with H.O.P.E. this Thursday from 9ish-11ish.

Sac needs Qs for Run ‘n Gun.

Prayer requests
Peacemaker’s wife is getting ready to start her second round of cancer treatment.

Sac’s wife is pregnant- due in December.

COT
YHC took us out.