THE SCENE: 50F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Mustard, Cosmo, QIC-Archie
Hanson Plan Wk 3
THE SCENE: 30F Wet and Icy (Wintry Mix) on the Ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
600m Track Repeats:
Run 1.5 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 8 times.
Cool Down was a 1.5 mile mosey back to JUCO.
BOM/COT:
Joined in with the Boot Camp guys led by Mermaid.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Frenchie, Hydro, QIC-Archie
Moleskin
This is week 3 of 18 of the Hanson Running Plan. We started at 5:00am and will need to continue to do so for the remainder of the training program.
La-Z-Q
THE SCENE: sNOw, iCe, OverwheLmingly frigiD temps. Wind blowing Extremely hArd wiTH gusts even hardER.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cherry Pickers x8 IC
LBAC x20 each way
Grady Corns x15 IC
Failure to Launch x10!
Hindurkins x10 IC
Asphalt Kissers x10 IC
THA-THANG:
Lazy Q today… Mostly stolen from La-Z-Boy’s RAW Q last week. Because I was good and sore the next day.
Mosey to the Scrapyard. Grab 2 CMUs each on the way back.
5 rounds:
15 double-cmu bent rows, Crazy 8’s curls (legit grip), 12 upright rows
(Audibled to 10 of each row. Also, called time after roughly 4 rounds)
I think the CMUs are heavier due to being wet!
Mosey to the Scrapyard and back
5 rounds (well, again, that was the plan…)
10 Curl-OHP, 20 single-arm OHP (10 each arm), 30 decline shoulder taps
(I think we made 4 rounds on this one too)
Bear crawl to the restroom. Crab walk back.
(I knew we weren’t gonna make it 5 rounds on this one by this time)
10 thrusters, 20 CMU step-ups, 30 CMU squat
Called it after about 2 rounds
MARY:
Apx one minute of CMU BBS OYO
COUNT-OFF & NAME-O-RAMA
7 today. Not 8 like I posted on GroupMe…
CIRCLE OF TRUST/BOM:
Galatians 6:2 – Bear one another’s burdens, and so fulfill the law of Christ.
Bill Withers – “For noone can fill those of your needs that you won’t let show”
Dual responsibility, gentlemen!
MOLESKIN:
Not so much running today… I think I have bass-ackwards plantar fasciitis. Ball of my foot instead of the heel.
ANNOUNCEMENTS:
Breakfast at Drifter’s coming up at the end of the month!
The Answer
THE SCENE: Temp about 36 degrees with snow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side-Straddle Hops, HIgh knees run to end of parking lot and Bernie Sanders back, 62
Brady Corns, 10 Cherry Pickers, 10 Rockettes.
THA-THANG:
Mosey to Dragon Tail. We will do Route 66 up the Dragon Tail and come back down after each exercise. Here are the exercises:
- Squat Jumps
- Diamond Merkins
- Iron Mikes
Mosey to Pavilion. We will do elevens. The first set of elevens will be with Decline Merkins and Bench Dips. The second set of elevens with be with Bench Jumps and Picnic Table Pull Ups.
Mosey to CMU pile. Team up into pairs of two. Each team grabs CMU. We will do Doras with one man doing Bernie Sanders to other side of parking lot, doing shin lifts, and sprinting back. Meanwhile his partner starts on the list of exercises. Then partners switch. These are the Dora exercises:
- 100 Overhead Presses
- 100 Curls
- 100 Rows
Mosey back to AO.
COUNT-OFF & NAME-O-RAMA
Seven men, no FNGs.
CIRCLE OF TRUST/BOM:
Our technology, our science, it supposedly makes life easier. We get answers to our questions by clicking on Google or speaking to Alexa, and get feedback at the bat of an eye. We can gather more information in 10 minutes through Google now than I could find in a full year back in the days of paging through encyclopedias at my local library. But, are men more satisfied now then men who lived in the 1960s. . . 1860’s. . . 1760’s . . . or 2000 years ago? We search for answers, listen to the news, watch experts pontificating on television, hear folks calling in on radio talk shows . . . and are left unsatisfied. As Faulkner proclaimed, it is all “sound and fury, signifying nothing.”
2000 years ago God sent His son to give to us what has always been the answer:
John 1: 1-5. In the beginning was the Word, and the Word was with God, and the Word was God. He was in the beginning with God. All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it.
In this season of Christmas, let us ponder on life’s true meaning. Let us take the time to stare into the darkness and come to see the light. Let us celebrate the answer to our longing that God gave and gives to us through a child born in a lowly manger. That child, that man, that God says to us:
Eat this Bread, drink this Cup. Come to Me and never be hungry. Eat this Bread, drink this Cup. Trust in Me and you will not thirst.
MOLESKIN:
Prayers for Pinto, for his wife, Tessa, and prayers that they will get the best of medical teams to work with Pinto. Prayers for others in Pinto’s family including Hooker and Mr. Jinxy. Prayer for friend of Doubtfire who recently lost his brother.
ANNOUNCEMENTS:
Polar Bear Plunge on New Years Day!
4 Cones in the Rain
THE SCENE: Rain but the temp was nice for December…around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Due to rain we grabbed some CMU’s and did warm-o-rama in pavilion. 20 SSH 4CT, Thai Fighter F and B x10, Cherry Picker x8, Some old man leg stretches, and slow table rows x10
THA-THANG:
Partner work- Partner 1 stayed and did round 1 CMU squat AMRAP while partner 2 did:
Mosey to parking lot perform 5 monkey humper’s at every cone (4 cones) and lunge in between…mosey back
Round 2 partner 1 did CMU Curl AMRAP while partner 2 did:
Mosey to parking lot perform 5 merkins at every cone (4 cones) and bear crawl in between…mosey back
Rinse and Repeat.
MARY:
had about 30 seconds left so we did bbs oyo
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be more like Paul. Be a HIM no matter your circumstance. Don’t let circumstance control being content or not.