AO: The Wood
When: 02/04/2025
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
Enjoyed the nice long peaceful drive into The Wood on a cold but not to cold morning. Was greeted by the fine men of F3 Chaminwood as we quickly got started.
Warm-O-Rama
Warm O Rama: (5 mins)
- SSH 20 (IC)
- Daisy Pickers
- High Knees
- Butt Kickers
- Side Shuffle
- Side Shuffle
- Super Mario
- ¾ Sprint
The Thang
Thang #1: Interval Running
- Run the larger .6 loop at 110% of your 5k pace
- Run the smaller .3 loop at 60% of your 5k pace
- Rest for 1 to 2 minutes w/ stretch recovery
- Rinse & repeat 3 to 4 times
Mary:
- High Knees
- Butt Kickers
- Side Shuffle
- Side Shuffle
- Super Mario
- ¾ Sprint
Circle of Trust
Count – 5
AAR – good interval mix with distance & speed change
Announcements – Chaminwood convergence March 15th
Name O – All accounted for & good to see Doozie backout
Naked Man Moleskin
CoT:
- Recently read Tim Tebow’s Mission Possible book. Tebow has always been an idol of mind b/c I love his unwavering commitment to his faith background. The book is all about finding your purpose in life & making that your mission (similar to what we talk about in F3). Here are some of my favorite concepts from the book:
- Your Superpower is created when Passion meets purpose. Passion is an unwavering belief in something you are willing to suffer for
- Purpose in the Present: Pursue the “what” & God will take care of the “why” & “how”
- Purpose in Resistance: our lives will be defined by the level of sacrifice we are willing to make
- Purpose in the Waiting: perseverance is having a purpose despite your difficulties & never stopping until you achieve your end goal
- Time to step into the fight & live like you are running out of time. What would you do?