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.
Category: JUCO
Lifting one another up
THE SCENE: Wet ground, 50 degrees, calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 10 bonus burpees as I fumbled the order of the F’s (don’t do that!)
Twinkle Toes (calf raise squats)
Tempo Squats
Baby Warrior Circles (Warrior pose with arm Circles)
Overhead Clap (as we numbered off 1/2)
THA-THANG:
Guardrail top and bottom: 3 laps, first with 15 exercises, then 10, then 5. Half started with upper, half with lower
Tops: Tricep Dips & Dirkins on the Guardrail| Mosey to the light… then | Bottoms: Guardrail hops & Guardrail foot taps
Black snake (Slalom Indian Run) through Courtyard
Pair up and run 3 laps (15 on first lap, then 10, then 5) of Canyon Merkin, Partner carry up the ramp, swap and repeat, then mosey to Pull up bars for helping your partner do pull ups, and low pistol squats, then Mosey to cover for 15 bro-pees (high 5 burpee)
Finish on 30 calf raise, Bernie, Mosey, 30 Calf Raise, Imperial Walkers, 30 Calf raise, Bernie
CIRCLE OF TRUST/BOM:
Do not repay evil for evil but seek to do good to one another and everyone 1 Thessalonians 5:13
We need to be quick to forgive, not repaying evil for evil but actually seeking to do good for everyone. This busy time of year you may be thinking you don’t have time to do one more thing or help one more person. But we have an awesome opportunity to help each other, and everyone: through prayer.
Friday’s COT by @FingerFood, he called out by name guys who have impacted and helped him – that process of calling people out by name is bold, and it’s powerful to encourage. We have been called to boldly pray for one another (See James 5:16)
Today as you carried each other, literally, let this remind you of our chance to carry each other’s need before the Lord – and as a bonus, it isn’t sweaty, a little gross and personal space invading. As you lift a guy up doing pull ups, we lift each other up to the Lord -that God’s glory would shine through their life.
There is Someone I know who lived this verse of doing good for one another and everyone perfectly – His birthday is coming up. I hope you know Him too. He is Jesus and He died for you – He prays for each of you by name.
Today, the prayer time will included a chance to lift up for you by name: Your kids (kids in your life), Wife (or women in your life), Pastor, someone older (dad, shut in, elder, mentor), coworkers, HIM’s not there and even our enemies.
MOLESKIN:
21 HIMS for a powerful prayer time of lifting to the Lord one another and everyone – now continue to pray for people by name, listen to Lord’s calling to reach out, help, bless ans SEEK to do Good for the people you prayed for by name.
Friday Fun with Finger Food
THE SCENE: 40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees baby arm circles. Short and sweet.
THA-THANG:
3 line run to the coupons Front man drops off after 5 count and hits 3 burpees
- Dora in 2s. Man at the base coupon curls, tri ext, squat press until 300 is hit. Top of stairs rotation between 25 American hammers, 25 flutter kicks, 25 BB sit-ups.
- Mosey to sophomore hill
- 10 burpees at base…bear crawl the hill….10 burpees at top.
- 40 merkins corner 1. 30 merkins corner 2
- Repeat.
MARY:
Welcome kindergarten cop!!!!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are called into fellowship with our other believers. We are blesses to be with with such an authentic group of HIM’s. Be willing and ready to both serve and be served by your fellow F3 brothers. Holy Spirit lead, and in obedience to Christ serve one another.
MOLESKIN:
I had 20 examples that I could have named in ways my new brothers have effected my life and faith. Thankful for your presence in my life!.
ANNOUNCEMENTS:
bear with me
THE SCENE: . 34 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARS —-> 10
merkins 10
MARS <— .10
tempo merkins
Seal claps 10 cherry picker and bucket drops 2x
tempo tempo merkins
THA-THANG:
Mosey to lot, 30 secs of reps mrk, and line jumps one side
10 Man Makers
mosey to another lot 30 sec BBS, ATM
mosey to side lot, Brickyard Burpee Bearcrawl 5
mosey to center of campus gut buster
100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter
mosey to a/o and run lines only bear crawl lines 10 each
MARY:
Apollo Creed 5 each arm
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
complacency, don’t fall into it
MOLESKIN:
ANNOUNCEMENTS:
convergence this weekend!!!
Week 2 workout, this time during the real week 2, and an audible
THE SCENE: Definitely cold enough
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The standard 1.5 mile jog to the HVA track.
THA-THANG:
Welcome to week 2. For those unfamiliar, we’re in an 18-week training program leading up to the Knoxville Marathon.
The plan (same as last week, this time it’s actually during week 2):
- 1.5 mile warmup
- 12 x 400m @5k-10k pace with 400m jog rest
- 1.5 mile cool down
The audible: 200m jog rest between, not 400m (who needs that much jogging anyway?), AMRAP until 0600 then head back to the AO. More reps, less rest. I made it to 11 400m reps, just over 7 miles total.
It was small but dedicated crew on the track today. Spotter was taking it easy (ish) in preparation for a half marathon this weekend, while Hydro, Alter Boy, and myself were cranking ’em out.
MARY:
Made it back just in time for a few one-armed Merkins with Fast’n Easy.
ANNOUNCEMENTS:
Wishing all the best to Erector in his full marathon Saturday (and Spotter in the half), and safe return for Archie from his boondoggle (I mean business trip) out of the country.