THE SCENE: 32F
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. On the way back we discovered that the speed radar picks up runners on the sidewalk. Apparently, one of the pax hit 13 mph!
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Mustard, QIC-Archie
Tag: Archie
Army Training Sir
THE SCENE: About 35 degrees, but we warmed up quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA (all IC):
| SSH x 20 |
| Mt Climbers x 15 |
| Merkins x 15 |
| Freddy Mecury x 30 |
| Tempo Squats x 10 |
THA-THANG:
| Formation Run to Sophmore Hill (Jodies such as C-130, Copperhead Road, etc) |
| 4 Corners — 20 Burpees > 30 Squats then lunge to 40 Merkins > 50 flutter kicks |
| Formation Run to Large Parking Lot Cross Campus |
| 4 Corners in reverse order |
| Formation Run to back to AO |
MARY:
- Row Your Boat in honor of Waxjob
- Hello Dolly x 50 then time ran out
COUNT-OFF & NAME-O-RAMA
30 HIMs in attendance (counting the RUSH folks)
CIRCLE OF TRUST/BOM:
2 Tim 3:16 – stressing all Scripture
MOLESKIN:
Challenge to read through the Bible in a year as a family
Hanson Plan Wk 6
THE SCENE: 35F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey to the Hardin Valley Academy Track
THA-THANG:
1200m Track Repeats:
Run 3 laps 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 back to JUCO.
MARY:
Stretching.
BOM/COT:
Leave no man behind and leave no man where you found him.
Lets review the three Fs
Fitness- encourage each other and keep each other accountable
‘for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come. ‘ 1 Timothy 4:8
https://my.bible.com/bible/59/1TI.4.8
Fellowship- Look for opportunities to connect with guys outside of workouts. Go to the New Years party at Tank’s house if you can.
Faith- Remind each other of God’s love, and then reflect God’s character to the people around you as you live your life. Be a high impact man (HIM).
COUNT-OFF & NAME-O-RAMA
Frenchie, QIC-Archie
Moleskin
This is week 6 of 18 of the Hanson Running Plan. We started at 7:00am as a special New Years treat 🙂 . We will get back to 5am next week. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751
An Easy Five or So
THE SCENE: 55F Cloudy, a bit wet and windy
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 right after Cosmo high jacked the Q and started having us do lunges as we waited for the six 🙂 .
COUNT-OFF & NAME-O-RAMA
Sparkler, Gibbler, Mustard, Cosmo, QIC-Archie
BOM/COT
‘Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, ‘
Hebrews 12:1 https://my.bible.com/bible/59/HEB.12.1
JUCO 1500 III
THE SCENE: cold and clear, 25 degrees !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ct Cherry Pickers, 10 ct side straddle hops 10 count baby arm circles forward, 1o ct baby ar circles reverse, all in cadence
THA-THANG:
The 3rd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus. each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.
https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0
The JUCO 1500 will be repeated on 2020-01-18!
MARY:
Insert information about any additional post-THANG work (if applicable).
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:
What message does this picture send to you? It makes me think about how Santa Claus represents Black Friday, our spend, spend, spend, consume, consume, consume culture and we take all of that to Santa Claus, yet we are supposed to be celebrating the birth of Jesus Christ, who lived his life as an example of the opposite of all these things. Ultimately we should focus more on Jesus and how he lived his life and less on gifts, presents, consuming and so forth
Prayer Requests
Poolboys cousin, Mailbox’s wife, Guard rails job, Gingers coworkers father, any other request I may have forgotten