Well, I’ve not fartsacked this week…I just haven’t been able to workout with the brothers from F3 Lenoir due to some heavy congestion. However, my Q card was pulled a while back for Infinity on September 7th so I posted. I announced via Hangout I was Q’ing and encouraged the HIM’s to post. I got a thumbs up and a fist bump…not quite HC’s. That’s okay, things come up and life happens. I am glad though that those that posted got a great workout…speaking of…here is how it went down.
Warm up
- Gonna be some running so we did some groin/calf/hamstring string stretches to start out
- SSH’s – 20 IC
- Butt Kickers – 20 IC
Mosey from AO to the short loop near Sherlee St. (Look out for the huge spiders and not just those on the chair).
Modified Fartlek (in Sweedish that is Speed Play)
OYO pace run at an increased speed around the short loop:
- 2:00 then jog or mall walk for 2:30 minutes
- 3:00 then jog or mall walk for 2:30 minutes
- 3:00 then jog or mall walk for 2:30 minutes
- (Had planned 5:00 interval but had to modify due to time)
- 2:00 then jog or mall walk for 2:30 minutes
Mosey towards the AO
Along the way the last interval was a alternating one-leg hurdle. PAX was to maintain the Mosey while hurdling with one leg at a frequency of 10x per leg up to 100.
Back to AO for a COT
Did you know God Stands for us? As our relationship with God increases we need to know that God stands with us through all things. Jacob saw him standing in his dream at the top of Heaven. “And behold, the Lord stood above it and said. “I am the Lord, the God of Abraham your father and the God of Isaac. The land on which you lie I will give to you and to your offspring…” Genesis 27:14 ESV
Moleskin – It was good to see Gump a bit this morning. He wants to come back and work out with us soon. He was training with another man (Adam) for the BRR and we got to introduce F3 to Adam in hopes he might join us with Gump some time.
Remember Shoebox, Alexander, Maura and Jackson in your prayers today.
Spokes Out!
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