#roadtotwincities10miler

[frankwestpfahl]

Woot, woot. I ❤️ CrossFit with this crew. What an incredible morning. The one mile warm up run was awesome in this cool weather. Then class was snatch practice. It was a tough one. Welcome to the new faces in class today, snatch is a tough movement. Thank you everyone for an incredible morning and Lindsay for an awesome class. Northern Minneasota here I come. . . . #selfie #justfrank #workout #togetherwesweat #crossfit #roadtotwincities10miler #thefirmmpls #firmcrossfit @firmcrossfit #september #summer #2018 #mn #minnesota #mpls #minneapolis (at The Firm MPLS) https://www.instagram.com/p/Bn6FtgsFuQO/?utm_source=ig_tumblr_share&igshid=1tvwrxm9l3aql

[frankwestpfahl]

10 days away from fitness and nutrition and boy can I feel it. The weather this morning is incredible and the pink clouds of sunrise amazing. The wind to my back and I put in a slow 3 miles. It feels so awesome to have the lungs going again. Let’s keep this incredible week going. Alexandria and Baxter Frapp here I come. . . . #selfie #justfrank #run #running #alexandria #mn #minnesota #summer #2018 #september #workout #togetherwesweat #roadtotwincities10miler (at Alexandria, Minnesota) https://www.instagram.com/p/BnWAJjhlKFO/?utm_source=ig_tumblr_share&igshid=y9hbwds74qyq

[frankwestpfahl]

Good morning Bay Lake. No sunrise yet as I did a very slow and extremely hot 4 mile run past the Epcot area resort hotels. Although almost all on side walks there are some dark areas that it’s hard to see your footing. Regardless It’s a great start to a new day and new week. Time to get ready, my next meeting and site inspections start soon. . . . #selfie #justfrank #run #running #workout #togetherwesweat #fl #florida #baylake #centralflorida #wdw #waltdisneyworld #roadtotwincities10miler #disneysbeachclubvillas #2018 #summer #sunday #september #hotrun #hot #sweat #heat (at Disney's Beach Club Resort) https://www.instagram.com/p/BnyIZRJFKHl/?utm_source=ig_tumblr_share&igshid=qqu1jaivvkmv

[frankwestpfahl]

I love this time of day. The world is at rest, the clouds break to share a glimpse of the stars and all is right and good. That was amazing! 6 slow and controlled miles, the longest since my spring injury as I start to slowly ramp up the mileage. Way hotter than I’m used to, I think that helped me control my breathing. What a great start to the day as I cool off with a quick swim before getting ready for an 8 am cast call. The show starts this morning... let’s see what they have in store for us. . . . #selfie #justfrank #workout #togetherwesweat #run #running #roadtotwincities10miler #fl #florida #centralflorida #baylake #wdw #waltdisneyworld #rundisney #disneyscoronadosprings #2018 #summer #september #tuesday #runday (at Disney's Coronado Springs Resort) https://www.instagram.com/p/BnlToPZl0Go/?utm_source=ig_tumblr_share&igshid=1bp45r0ha4i91

[frankwestpfahl]

It’s Monday! Although summer is fading away, the weather this morning couldn’t be more amazing! Warming up in the dark. I was thrilled to get in a quick class @thefirmmpls before heading out of town. Have a great week everyone and I can’t wait to see you all again soon. . . . #selfie #justfrank #workout #togetherwesweat #thefirmmpls #firmcrossfit #crossfit #wod #monday #mn #minnesota #mpls #minneapolis #summer #2018 #september #roadtotwincities10miler (at The Firm MPLS) https://www.instagram.com/p/Bni6oEYFIjW/?utm_source=ig_tumblr_share&igshid=map6n54txneu

[frankwestpfahl]

With the only weekend in Minneapolis for September you have to run to @thefirmmpls Beautiful day and look who I ran into while running in. Can't wait to get back to CrossFit. . . . #selfie #justfrank #run #running #workout #togetherwesweat #roadtotwincities10miler #2018 #summer #september #mn #minnesota #minneapolis #mpls (at The Firm MPLS) https://www.instagram.com/p/Bnd2_kFFpXP/?utm_source=ig_tumblr_share&igshid=ak6a8cylzy71

[frankwestpfahl]

It's Friday! Uping my milage, two miles to The Firm this morning and then an awesome morning of cleans with Westie and the 6:00 am crew. Great times on a beautiful Friday morning in Minneapolis. I was going to run home but that will be a walk instead. Time to get the day going... . . . #selfie #justfrank #run #running #workout #togetherwesweat #crossfit #firmcrossfit #thefirmmpls #wod #mn #minnesota #mpls #minneapolis #summer #2018 #august #roadtotwincities10miler (at The Firm MPLS)

[frankwestpfahl]

Namaste. Yep another lunch one mile run followed by yoga. What an incredible summer day. I’m so fortunate. . . . #workout #togetherwesweat #selfie #justfrank #july #summer #tuesday #2018 #yoga #firmyoga #run #running #roadtotwincities10miler #mn #minnesota #mpls #minneapolis #lunchworkout #lunchescape (at The Firm MPLS)

[frankwestpfahl]

I can't believe it's Twin Cities 10 Mile time. I didn't get the training in I desired but looking forward to fun on Sunday morning. Tonight's six miles went well. A little slow but I enjoyed the color change. It's an incredible fall Minneasota day. Dinner time. 🏃🏻‍♂️ . . #selfie #justfrank #run #running #workout #togetherwesweat #roadtotwincities10miler #fall #2018 #october #thursday #mn #minnesota #mpls #minneapolis #lakeoftheisles #lakecalhoun #leaf (at Lake of the Isles) https://www.instagram.com/p/Boh6987FNPo/?utm_source=ig_tumblr_share&igshid=swpmyv1714hs

[frankwestpfahl]

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A post shared by Frank Westpfahl (@frankwestpfahl)

Monday morning at the place where magic lives and uff da is it a hot, dark, humid morning. Decided to try a new app and that put me off track, but I enjoyed slowing down for picture stops. Pace slow and only one car almost hit me in the crosswalk but overall a great start to an incredible morning and an awesome day. Port Canaveral here I come. . . . #run #running #workout #togetherwesweat #roadtotwincities10miler #selfie #justfrank #video #bestjobever #monday #2018 #september #summer #fl #florida #centralflorida #baylake #wdw #waltdisneyworld #disneybeachclub (at Disney's Beach Club Resort) https://www.instagram.com/p/Bn02n8sl81y/?utm_source=ig_tumblr_share&igshid=ui29534ms0f6

[frankwestpfahl]

Summer like sands through the hour glass is slipping away. This morning’s incredible four miles was in total darkness until the end. However the temperature was perfect and the only sound were some Canadian geese greeting the morning. Still running slow but ramping up the mileage. Twin Cities here I come. . . . #selfie #justfrank #workout #togtherwesweat #roadtotwincities10miler #run #running #summer #2018 #september #mn #minnesota #bemidji #lakebemidji (at Bemidji, Minnesota) https://www.instagram.com/p/BnbF_pqFWtv/?utm_source=ig_tumblr_share&igshid=p0fkhb4om4n7

[frankwestpfahl]

Summer like sands through the hour glass is slipping away. This morning’s incredible four miles was in total darkness until the end. However the temperature was perfect and the only sound were some Canadian geese greeting the morning. Still running slow but ramping up the mileage. Twin Cities here I come. . . . #selfie #justfrank #workout #togtherwesweat #roadtotwincities10miler #run #running #summer #2018 #september #mn #minnesota #bemidji #lakebemidji (at Bemidji, Minnesota) https://www.instagram.com/p/BnbF_pqFWtv/?utm_source=ig_tumblr_share&igshid=p0fkhb4om4n7

[frankwestpfahl]

Uff Da! It’s a hot one in Minnesota. I slowed this guy down and we took a very slow and easy 3 mile run. Now, back to work... . . . #run #running #workout #togetherwesweat #selfie #justfrank #roadtotwincities10miler #mn #minnesota #bloomington #polarsemiconductor #summer #2018 #august (at Polar Semiconductor, LLC) https://www.instagram.com/p/BmeDECpllsn/?utm_source=ig_tumblr_share&igshid=nafx9hm6tg7j

[frankwestpfahl]

It’s annual camping weekend in Wisconsin. It felt great to sleep in with cool summer weather. The corn is high through my running course with lots of trucks. Fantastic running weather but uff dah am I out of shape. That was slow and steady as I ramp up mileage for the Twin Cities 10 miler. Slow and steady wins the race... . . . #selfie #justfrank #run #running #workout #roadtotwincities10miler #wi #wisconsin #blackriverfalls #summer #july #thursday #2018 (at Black River Falls, Wisconsin)

[frankwestpfahl]

What an incredible morning!!! Greeted with a spectacular sunrise over Target Field, followed by a great 1 mike run and then an awesome WOD with awesome people and running. A total of 3 miles this morning. Thanks Lindsay for pushing me, it made all the difference with pull ups. Vacation starts in 8 hours! . . . #selfie #justfrank #togetherwesweat #workout #thefirmmpls #crossfit #firmcrossfit #wod #running #roadtotwincities10miler #group #mn #minnesota #mpls #minneapolis #summer #july #2018 #pumpday #gainz #wednesday (at The Firm MPLS)