You can always count on Pusher for an appropriate old school rap lesson.  After the Ice Cube reference made it’s way to the Twitterverse this morning, this Fort Mill home boy had some researchin’ to do.  Now our day might not be as exciting as Ice Cube’s but nonetheless, It was a good day.

21 PAX came out to help YHC celebrate the 1st anniversary of my heart attack. So since we were all on the top of the grass…well you know.

Split into two groups with Double D getting ready to take the Laces Out Pax for an interval workout around Walter Elisha. Quick disclaimer and apologies to Cupid for not being better about IDing him as an FNG. And we were off.

The (Laces In) Thang:

Mosey to the parking lot near 160 for  Cardiac Rehab style warm-up. Some swaying and stretching I learned in my recovery that I still use for warm-up before any F3 workout or run I do. Transition onto COP with the usual suspects SSH, IW, Squats,MCC and Peter Parkers.

Mosey back to the WEP sidewalk to hit the drillbits.

1st Drill bit 10 Merkins, 10 Squats, 1 minute Plankorama

2nd Drill Bit 10 CCD, 10 (each leg) Lunges, 30 LBC

3rd Drill Bit 20 MNC, 1 minute Air Chair, 20 Freddie Mercury

4th Drill Bit 10 (each side) shoulder touches, 10 count Monkey Humpers, 15 each side Russian Twists

5th Drill Bit 10 Burpees OYO

Rinse and repeat. Laces out came back just in time to join us for the second set of 10 burpees. Mosey to COT.

Announcements

Cupids Cup 5k 2/13/2013 (tinyurl.com/cupidcup2016) Thanks to all the Pax who have supported me through donations or are running with me.

The Yeti 2/20/2013

Foundation For Fort Mill Schools Chili Cook Off 2/27/2013

St Anne’s Nun Run 5k 4/9/2015

Prayers

Trucker’s father – possible stroke

Destiny’s company trying to land a big account because he knows it’s the best thing for the other party

Dawg Pond – looking for work

We all get Valentine’s Day right.

Praises (NMM)

I had the cold air in my lungs and my F3 Brothers by my side. I look back at my heart attack and shudder sometimes. But then I take a deep breath and know God has a plan for me.  I thank him for all my blessings; my family, F3 and my improved health. And I pray that he gives me the strength to keep moving forward.

It was a good day!

Boeheim

Aye!