THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park and headed east on Fleenor Rd and then stayed on Union Rd until we got to the Fox Run neighborhood. We then headed up Brochardt Blvd until we reached 2.5mi. We then turned around and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Rosetta, Cosmo, QIC-Archie
Hanson Plan Wk 4
THE SCENE: 28F Cold and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
800m Track Repeats:
Run 2 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 6 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY:
Stretching until Bootcamp Pax joined us at the flag.
BOM/COT:
Joined in with the Bootcamp guys led by Mandoline.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Pool Boy, Frenchie, Uncle Rico, Captain Obvious, Drift Trike, Judge Judy, QIC-Archie
Moleskin
This is week 4 of 18 of the Hanson Running Plan. We started again at 5:00am and will need to continue to do so for the remainder of the training program. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751
Butter Billy Extra 11’s
THE SCENE: Heat Wave! 61 and Wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH’S 4ct, 10 Tempo Merkins 4ct, 10 Mtn Climbers 4ct, 13 LBAC’s Fwd, 10 LBAC’s Bwd 4ct, Michael Phelps, High Knees 30 seconds, Indian Run to Mt. Butter Billy!
THA-THANG:
Extra 11’s….V-ups at the bottom, 10 Burpees in the middle, Merkins at the top….We completed about 1/2 of the 11’s, and we ran approximately 2.5 miles total!
MARY:
Starting w/ 4 exercise 20 reps each and taking one exercise off each round
Flutters 4ct x20, LBC’s x20, WW2’s x20, Hello Dolly x20
COUNT-OFF & NAME-O-RAMA
Buttefingers, Drifter, Espy, Fins, Hammy, KY, Pinnocchio, Snorkel, Swayze, Taco, Woodshack
CIRCLE OF TRUST/BOM:
Joy of life seems to me to arise from a sense of being where one belongs….of being four-square with the life we have chosen. All the discontented people I know are trying to be something they are not, to do something they cannot do…Contentment, and indeed usefulness, comes as the infallible result of great acceptances, great humiliates-of not trying to make ourselves this or that (to conform to some dramatized version of ourselves), but of surrendering ourselves to the fullness of life – of letting life flow through us.
David Grayson
Track Work
THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop, Abe-Vigoda, Annie, Finkle Swing, Nancy Kerrigans, Mountain Man Poopers
THA-THANG:
4×400, 4×200, 4×100
The following workouts are done after each section of track. Example: Run 400 do 4×4’s, Run 400 do Bat Wings, Run 400 do Speed Skaters, Run 400 do Alphabet
- 4×4’s – 10: Start standing up arms overhead, Burpee to Plank, 4 Merkins, 4 Mountain Climbers (that’s 1)
- Bat Wings – 1: 20 Forward Arm Circles, 20 Backward Arm Circles, 20 Seal Claps, 20 Overhead Claps
- Speed Skaters – 20, 10 each leg
- Alphabet – On your 6, Legs raised 6 inches, Trace Alphabet upper case letters
MARY:
No time left from THA-THANG
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A Perfect Day to Trust
God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs. Matthew 5:3
Come to Me with all your needs, with that huge emptiness inside you. Facing that awful emptiness is the first step toward being filled with My Presence.
So be glad on those days when you can barely get out of bed – when you feel sluggish and just not ready to face the world. Yes, be glad! Tell yourself that this is the perfect day to practice trusting and depending on Me.
If you keep depending on Me throughout your day, you will make a wonderful discovery as you crawl into bed at night. You will discover that My Joy and Peace have become your companions. You may not know exactly when they joined you on your journey through the day. But you will feel the benefits of having been in their company.
“The perfect ending to your day is realizing that God was with you all along.” That’s me paraphrasing the devotional this came from.
2 Corinthians 4:6, Matthew 5:6, Colossians 2:9-10, Psalm 150:6
MOLESKIN:
ANNOUNCEMENTS:
1500 at JUCO tomorrow.
Gifts from a Dry Bag on a Damp Day
THE SCENE:
Unseasonably warm (59 degrees) and very damp with rain looming and some drizzle
F3 WELCOME & DISCLAIMER:
8 HIM’s were present with no FNG’s present. My name is Hamm etc. etc.
WARM-O-RAMA:
SSH’s, LBAC’s, Nolan Ryans, Dirty Reindeers, Reindeer Kicks, Bobby Hurley’s Cherry Pickers, Windmills.
Then we Nolan Richardson’ed to the setup where coupons and cones were located nearby.
THA-THANG:
There were two cones setup 20-25 yards apart.
There was a CMU and a 50lb Sandbag at the Gift Wrapping Station. While the rest of the PAX participated in the WOD, 2 HIMS were always manning the CMU and Sandbag as follows:
CMU: 25 Curls, 5 Brickees, AMRAP Monkey Humpers
Sandbag: 25 Curls, Cone2Cone Throws & Back, AMRAP Monkey Humpers
The rest of the PAX drew an exercise from the bag and performerd it in the manner of the Twelve Days of Christmas Workout. After each set a Mosey was taken around the AO and back to the designated area.
- 1 – 8 Count body Builder
- 2 – Plank Jacks
- 3 – Mountain Climbers
- 4 – Cone2Cone Lunges & Back
- 5 – A Cone to Cone Bear Crawl & Back
- 6 – Burpees
- 7 – Shoulder Taps
- 8 – Iron Mikes
- 9 – Chain Breakers
- 10 – Overhead Claps
- 11 – Squats
- 12 – Merkins
MARY:
HIMS instructed to MARY on their Own
COUNT-OFF & NAME-O-RAMA
Hamm, Fast-n-Easy, Herbie, Biohazard, A-Rod, Manilow, Simmons, & Tractor
CIRCLE OF TRUST/BOM:
“When we love something it is of value to us, and when something is of value to us we spend time with it, time enjoying it and time taking care of it.” M. Scott Peck
How often do we find ourselves ignoring opputunity to invest in our children, significant others, or people in general because we are distracted or entralled by something else (i.e. social media, cell phone, etc.) We do well to reduce these distractions and to engage with our children and others by learning about them and relating to them. In some ways this goes against our nature which we have to learn how to defy in order to have the best quality in our relationships.
MOLESKIN:
We prayed for our ability to cope with holiday stress, career decisions, and the Mend House.
ANNOUNCEMENTS:
Manilow will be on Q Thursday. Other Q’s are still available in December.