Hurry up and Plank

48 degrees and dark, clear skies and ideal

On Deck: Radar, Chumbucket, Goose, MiniVan, Clancy, Tubbs, Bartman and Spahetti-O (QIC).

Warm Up: TTTx10 Mosey to the intersection by Island Rec.

The Thang: Stretching and running

From the parking lot at Island Rec stretches were had: Quad stretches, ankle stretches, runner’s stretch

Run (at your own speed) around the stadium and a full lap back to the starting point – plank for the 6 or mosey back and and pick up.

From the parking lot at Island Rec stretches were had: Open the gate and close the gate

Run around the stadium and a full lap back to the starting point – plank for the 6 or mosey back and and pick up.

From the parking lot at Island Rec stretches were had: Lunge walk down the road toward the stadium.

Run around the stadium and a full lap back to the flag – plank for the 6 or mosey back and and pick up.

At the flag stretches were had: Straight-leg hamstring stretch and lower back twisting stretch each leg. Straight-leg hamstring stretch both legs

Circle of Trust.

Announcements: Spaghetti Dinner Wednesday – get w Nae Nae.

Prayers: For the Surlak Family and for Goose and his family. Prayers for all of our P200 runners. Other prayer requests undeclared.

Moleskin: This was a great team effort in the further preparation for the big race this weekend. There were some ladies who shared our path around the stadium, but we ran circles around them.

I am grateful for many things, This excellent group of men is among the top of the list. It is a pleasure to lead and to serve.

Spaghetti-Out