4 Pax got in some HIIT Running with Pain Stations today at Ludicrous Speed. Here’s what went down:
Welcome/Disclaimer
Warmarama (IC):
-Slow Wind Mill x10 (10)
-Catchers Pose Stretch
-Runners Stretch (each leg)
-Touch them Toes Calf and Hammy Stretch
-Toy Soldier x20 (40)
-Light mosey lap
The Thang (HIIT Running with Pain Stations):
Mosey down the straightaway on one side of the track and then work your way up to a sprint down the straightaway on the other.
After the sprint to basecamp/starting point on each lap, drop and do a pain station consisting of ‘Merkinators (5 diamond, 5 regular, and 5-wide) and then 15 LBCs.
Recover and Repeato to see how many laps can be achieved.
Mobility Moment:
-Catchers Pose Stretch
-Runners Stretch (each leg)
-Touch them Toes Calf and Hammy Stretch
Recover, Recover
Moleskin:
The Pax pushed hard today and crushed the HIIT Running with Pain Stations. The most distance gained was 3.5M (with 195 ‘Merkins and 195 LBCs), with the 6 logging 3.0M (with 165 ‘Merkins and 165 LBC’s). It’s always great to start the Day with my F3 brothers, especially when among hard chargers like Tuffy, Beave, and Swiftie. To top off a great workout, we got to see the Sunrise with Beave (no side arms or hand holding occurred during this event).
COT/Prayer Requests:
-Stray is in Grand Rapids for work. A group he is with got T-boned and 3 are still in ICU, one in hospital and one discharged. Stray was in that car earlier but after dinner switched cars fortunately. They have flown in the spouses and the team is helping support them. Please lift up Seth, Scott, and Tom. Also driver of the car that Tboned them was pronounced dead on the scene. Lift that family up too.
-Unspoken prayer requests among F3.
-MQ’s need some Q’s for AO’s. Please consider signing up on the calendar.
Reminder:
The F3 mission statement is “to plant, grow, and serve small workout groups for men for the invigoration of male community leadership”.
F3 5 Core Principles:
Workouts …
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Announcements:
-Kiawah Island Triathlon October 6th
-JFK 50 Mile Ultra November 23rd
-Bourbon Chase 200 mile Relay October 4-5th
-There are plenty of Q slots at all AO’s. Please sign up. For new Pax, volunteer to lead/Q (we’ll help you co-Q). For you seasoned guys, sign up for some Q’s.
-Invite a FNG or brother you haven’t seen in a while who’s a Kotter. Invite that #just1 who needs you more than you know (an invitation is a powerful thing brothers).
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, TOB-the-wet-sprocket, Mr TOBoto, etc.)