14 (including 1 FNG) put in some work this morning to get a little better and have some fun along the way.
WARMUP
10 IC SSH
10 IC Mountain Climbers
10 IC ‘Merkins
10 IC Cotton pickers
10 IC Tony Hawks
THE THANG
Ladder Run Workout (timed). Begin with a 1-minute run, then 2-minutes, then 3…you get the picture. Up the ladder, then down.
Running at your desired race/workout pace around the parking lot.
– 1 minute run
– 1 minute walk/mosey
– 2 minute run
– 1 minute walk/mosey
– 3 minute run
– 1 minute walk/mosey
– 4 minute run
– 1 minute walk/mosey
– 4 minute run
– 1 minute walk/mosey
– 3 minute run
– 1 minute walk/mosey
– 2 minute run
– 1 minute walk/mosey
– 1 minute run
6MOM
25 IC Slow-count LBCs
20 IC Peter Parkers
10 IC Dr. Ws
30 sec Mason Twist
REFLECTION:
Proverbs 27:17
As iron sharpens iron, so one man sharpens another.
We use this verse from Proverbs as one of the basic premises of F3. This past week, I have thought a lot about how there are different ways we sharpen each other. Whether it’s Spork and Clubber goading each other to run faster or just me knowing that there are other men expecting me to show up and put in the work just as I expect them to do the same, we each become better men because we have other men to help sharpen us.
Let’s remember that it is our job to #GiveItAway and make sure that we expose ourselves (…wait…probably not the right terminology…)…um…that we show others what we’ve got (only marginally better…) here at F3.
Speaking of which, we will be distributing flyers through the Gates this evening. Looks like a 7:00pm start. Details to follow from Hefty(?) but I’m guessing the Gates 1 pool parking will be the launch pad. There will ruckers so bring your sack if you've got one…although those of you without any sack are welcome too!
Stay tuned on Slack.
MOLESKIN
- We welcomed one FNG today. Kelsey found us on Facebook (actually, our Facebook page kind of found him) after receiving some light EH’ing from friends outside the Denver area. Kelsey is an IT Storage Consultant living in Verdict Ridge. He gave us some fun facts about himself during the workout but none of them really mattered for naming purposes once he told us he has seven 2.0s. While not quite measuring up to the nine 2.0s of SchoolBus, seven is still pretty impressive. Because of this – we dub thee: ShortBus! Welcome!
- Great to see some folks that haven’t been around much lately (ok, that could include me but it was still great to see some people I haven’t seen in a while)
- Timed circuit allowed for the stallions (Mustangs?) to run wild if they wanted. Some of you got some good mileage in this morning. Q got just under 2.5 miles in but his GPS track looked like he didn’t know where the heck he was going…
- Praying for our brothers on IR. Keep healing up and get back to us soon!
- As always, it is a honor to be allowed to lead and a privilege just to be a part is this thing we call F3.