What’s next?……Let’s run some more, after all it is Track Day

QIC:  Blackout

Date: 12/29/2020

PAX: Sousa, Rabbit – F3 Dallas, Seagull, Uncle Joe, Slim Shady, WreckedEm, Toe Tag, Oui Oui, John Doe, Coldplay, Picabo, Vaccine

AO: Parliament


Cold and Windy, 32 degrees. Good thing it’s track day, nobody stays cold long when this much running is involved.


Mosey one lap around track

  • Forward Fold – silent count (about 15 seconds)
  • Willie Mayes Hayes x10
  • SSH x15
  • Third Grade Exercise x10
  • Arm Circles x10
  • Reverse Arm Circles x10
  • SSH x20
  • Forward Fold – in cadence x 10

The Thang

PAX grabbed a partner, preferably partner with similar running pace and performed the following:

  • Run 1/4 mile
  • 20 merkins, 20 squats, 20 LBCs
  • Run 1/4 mile
  • 15 merkins, 15 squats, 15 LBCs
  • Run 1/4 mile
  • 10 merkins, 10 squats, 10 LBCs
  • Run 1/4 mile
  • 5 merkins, 5 squats, 5 LBCs
  • PAX who finished first did 50 flutter kicks and then picked up the six

Split up into two groups (1s and 2s):

  • 2 laps of Indian Runs

PAX circled up and decided to run some more:

  • 2 laps OYO sprint straight aways and jog/mosey turns

Split up into two groups (1s and 2s):

  • Karaoke straight away for length of football field and Bernie back x2
  • Karaoke straight away for length of football field and sprint back x1


  • Aquamans in cadence x10 (Sousa)
  • American Hammers in cadence x 30 (Rabbit)
  • Big Boy Sits up in cadence x15 (Seagull)
  • Flutter Kicks in cadence x15 (Uncle Joe)
  • Pickle Pointers in cadence x 10 (Slim Shady)
  • LBCs in cadence x20 (WreckedEm)
  • Freddie Mercuries OYO until time (Toe Tag)


Read PAX a poem by Peter Dale Wimbrow, The Man in the Glass:

“When you get what you want in your struggle for self and the world makes you king for a day, then go to the mirror and look at yourself and see what that man has to say, for it isn’t a man’s father, mother or wife whose judgment upon him must pass, the fellow whose verdict counts most in life is the man staring back from the glass, he’s the fellow to please, never mind all the rest for he’s with you clear to the end, and you’ve passed the most dangerous difficult test if the man in the glass is your friend, you can fool the whole world down the pathway of years and get pats on the back as you pass, but the final reward will be heartache and tears if you’ve cheated the man in the glass”

Spoke about being accountable to yourself and always sticking to your values, morals and loyalties. Accountability starts with ourselves, we can’t help others in our path until we can look in the mirror and know we haven’t cheated ourselves. Always push yourself and never look back to wish you had done more. If you cheat yourself, you are the one who has to look in the mirror afterwards.


The forward fold continues to be a topic of debate, cadence or no cadence. Not sure myself, so we did both today.

Lots of sounds and smells during 5MOM, that must mean the exercises did their job.

What happens next on a track day after we have already run the track? Apparently, more running.

Bluetooth speaker continues to shock and awe with it’s clairty and projection.


Tonight last Tuesday for Third F of the year. Sousa and Slim Shady going, feel free to tag along. They need all the help they can get. During 2021, F3 has committed to one Monday a month. Chubby’s could still use our help every Monday, so if you feel inclined to go on a Monday that isn’t the schedule Monday, please do so.

Tomorrow Co-Q John Doe and Coldplay at Parliament. Thursday, First Q since launch at Legacy. Friday Threeskin and Fissure convergence at Anvil. You don’t want to miss any of these!

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