Four for the Storm

Preamble:

YHC showed early to pre run the pre run. Apparently it is not approved to say that is a pre pre. So I ran a mile and showed back up at the flag. What an absolute amazing surprise, Stu was there to pre run with Deuce and I. Great stuff. Circled back at 7 to meet up with Olaf.

Warm-O-Rama:

Grab the ruck sacks and heading up the parking deck to the top. Took off the packs and did the following:

SSH

Weed Pickers

Willie Mays Hayes

Imperial Walkers

The Thang:

Before starting the ruck, we grabbed our packs and did 15 of the following:

Curls

Overhead Press

Skull Crushers

Bent over rows

put the packs on a heading down the stairs and towards the greenway. Conversations took place and fellowship was done.

COT:

Prayers for our brothers running in the 21K and 50K. Discussed the CPR training and having Ashley conduct one for F3 Cumming.