A Little Help on the #ExtraMile

PAX: Buckeye, Sawed Off, Kiffin, Cowbell, Big Spur, Compost, McFlurry, GATA, Yukon, Swanson, SMKG (Respect), Cable Guy (Respect), Peanut, Peaches, Gambit, Joanna, Cockaboose (QIC)

Conditions: 50, and actually quite pleasant

Disclaimer: Not a trained professional, work hard, support the man beside you, modify if needed (but try not to), don’t get hurt


  • IW x 20 IC
  • TTT x 10 IC
  • Hillbillies x 20 IC
  • Arm Circles x 15 IC (fwd & reverse)
  • No Surrender Squat x 5 each leg IC
  • Plank hold til all PAX do 10 Merkin & 10 Mountain Climbers
  • Slow Bicycle x 20 IC

The Thang:

  • Mosey to bus loop entrance, get in 3 groups. Do exercise til relieved by other group
  • Station 1 at Bus Loop: Split Squats
  • Station 2 at Court Atkins: Platform Jumps (or step ups)
  • Station 1: Bobby Hurley’s
  • Station 2: Copperhead Squats
  • Station 1: Apollo Ohnos
  • Station 2: Lunges
  • Station 1: Starburst
  • Station 2: Al Gore
  • Big Spur collects all PAX, mosey to light on bus loop
  • Motivator in light, help from Peanut to bring it home
  • Mosey to Flag
  • Time


  • Announcement:
    • F3 Lunch, Wednesday, Downtown Deli – challenge to be more than just Hargray guys there
  • Reminder to be present and dialed in when home. Lean on fellow PAX to help wind down, talk it out, or otherwise vent.
  • Prayer Requests:
    • Unspoken


  • After run heavy weekend, wanted to stay somewhat close to home, but also get better as a runner.
  • Every good runner starts with a good foundation. Today was leg & core, but didn’t want to announce as such to ensure max numbers!
  • Breaking into groups provides solid mumble chatter, which Q always appreciates
  • Special thanks to Gambit for correctly questioning the Motivator and Peanut for walking us through it – my bad!
  • As always, thanks for the opportunity to lead. Having people follow me is always a scary thought – definitely keeps you humble!


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