THE SCENE: 50F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and crossed over to Fleenor Rd (Union Rd). We took that all the way out to Everett and turned left. We continued on Everett until we got to 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Mustard, Downhill, Frenchie, QIC-Archie
COUNT-OFF & MOLESKIN
On the way back, Frenchie and Rosetta triggered a 17mph reading on that Everett Rd speed radar sign!
Hanson Plan Wk 8
THE SCENE: 58F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Starting from Hardin Valley Academy, 1.5 mile mosey out and back on Hardin Valley Road.
THA-THANG:
1200m Track Repeats:
Run 3 lap at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 4 times.
Cool Down was a 1.5 mile mosey out and back on Hardin Valley Road.
MARY/BOM/COT:
Drove to JUCO and joined in with Kick Flip and the boot camp pax.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Judge Judy, Pool Boy, Drift Trike, QIC-Archie
Moleskin
We were back to the track this week and met there due to the potential for lightning. This is week 8 of 18 of the Hanson Running Plan. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751
The Great Pavilion Tour
THE SCENE: Anywhere from drizzle to downpour and about 58 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 25 ssh on 4ct, Thai fighters x10 L leg forward and x10 right leg, Windmills x8, and Cherry picker x8
THA-THANG:
Mosey to the far pavilion perform 10 Man Makers 20 Dry Docks, 30 Freddy Mercury, 40 squats
Mosey to covered picnic area…rinse and repeat above exercise and reps
Mosey to covered arches 10mm,20 dd, 30 fmerc, and 40 squat…Mosey to pavilion and rinse and repeat one last time.
Perform 3 sets of 20 table row, 20 dips
Set of plank exercises
On your six for heel touches 20 4ct, dead bugs 15, 4ct, LBC oyo x30
Mosey up to top of cardiac, sky opened up, back to pavilion
Finish up with Super Mario’s (20 bench to table to bench walk overs)
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Your word is a lamp to guide my feet and a light for my path. -Psalms 119:105
We want to see the big picture. We want to know the path before us before we go. To know what pitfalls might lie ahead. Gods desire is for us to trust him today. Just do today. His word will guide our feet and show us just enough path for us to follow. We don’t need to see what’s up ahead. Just what is here right now, and trust he has our best interest at heart.
MOLESKIN:
ANNOUNCEMENTS:
The Flooded Project
THE SCENE: Super rain and stormy (worked under the stage pavilion)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
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Side straddle hops (IC)
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Squats (IC)
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Cherry pickers
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Little baby arm circles (forward)
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Little baby arm circles (reverse)
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Tempo merkins
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Tempo squats
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5 burpees
THA-THANG:
Lazy Doras:Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
CMU work. Complete the below, then lunge to other side of stage and do 5 burpees, and 20 big boys
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20 curls
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20 presses
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20 triceps
MARY:
Players choice, we did flutters, dead bug, Freddy mercury.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
focused on privilege using Acts 22:25 as an example. Modified this a bit to highlight that one can start life with limited privilege, but gain privilege through life. The challenge was to not be limited by you less privileged past, but to see where you are now and benefit those around you with what you have.
MOLESKIN:
ANNOUNCEMENTS:
SOGGY DOLLY DAY
- THE SCENE: Raining Cats & Dogs and maybe turds to but they washed away
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Cherry Pickers x 10, Seal Claps x 20, OH Claps x 20, Baby Arm Circles x 20 (B), Imperial Walkers x 20
THA-THANG:
Run in Rain to Rock Pile - 20 Squats then grab coupon
- Bernie w/ coupon up hill (squats til they all arrive)
- Run w/ coupon to Bleachers (wagon wheel squat press in b/w)
- ALARMS (25 reps all except RUN)
- Set 1: Shoulder Press–>Lunge–>LBC–>Merkins–>Run lap in pouring rain around track
- Set 2: Shoulder Taps–>Squat Jumps–>Peter Parkers–>Makhtar n’Diayes (dang these sucked)
- Set 3: Burpees–>Jump Squats–>Mtn Climbers–>Rockette Hillbillies–>Patty Cake Merkins
- Run in pouring rain w/ coupon to rock pile
- Run back to AO
MARY:
Flutter Kicks x 20, Hello Dollies x 20, Bruce Lee’s x 10, Box Cutters x 20, Freddy Mercuries x20, Never Cross Dollies x 10, ring of fire
COUNT-OFF & NAME-O-RAMA
8 HIMS
CIRCLE OF TRUST: Talked about staying + in a world of negativity, surround yourself around those that raise the bar, not lower it. As Dolly Parton said, If you want the rainbow, you gotta deal with a little rain, which we did today in spades
MOLESKIN:
prayers for Biohazard’s co-worker Vera, Fast-n-Easy’s family loss and his wife’s family health concerns, Lifetouch needs prayers for his upcoming nuptuals
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.