WARMUP: light stretch
THE THANG: 5-6+ mi run to Negley
MOLESKINE:
ANNOUNCEMENTS: Dec 12th sweater party
COT: Prayer requests and prayer to close us out thanks to Bagger :pray: Meeting up w Grow School to discuss leadership and F3
WARMUP: Chunks started us off with a challenge….achieve 3 PRs in the next 4 runs and win an All Out Running Co shirt!
He then led us through our pre-run warm-up – SSH, Squats, Stretches
THE THANG: Partner up and run. As the name indicates, we had a bunch of hares from the start. A herd of 10 4:13 Strong men took off like they were being chased while 2 stayed comfortably in the rear. By the time we hit the smoke stack, 5 of the 10 were gassed. By the time we circled the barn another 3 dropped back. But 2 maintained the quick pace and finished in the run in 25:00.
The six gave us more than enough time to work through a Burpee + Squat Apocalypse with some Flutters and WWIs at the end just for fun.
MOLESKINE: Failure to join the circle at the end of the workout resulted in a little extra running as a reminder of the importance of putting the group’s needs before your own.
ANNOUNCEMENTS: CSAUP 50 Miler coming up at the end of August. Get your 5 man team together now and remember that there are some 4:13 Strong guys that can help fill team gaps if needed.
COT: Prayers for Wendy’s in the loss of his sister; prayers for strength, wisdom and endurance.
WARMUP: Circle Up 1 min late as YHC lost track of time while pairing pace setters with runners. Standard warm-up of SSH, IWs, Squats and stretching.
THE THANG: Every 4:13 Strong man was assigned an F3 man who was charged with setting and holding a pace. The pairings and pace assignments ensured that every 4:13 Strong man would be able to set a PR if they stayed with their pacer.
The pacers did a fantastic job. The 4:13 Strong men not so much. We had two reach a new PR and two that came very close. The other eight turned in a pretty pathetic final run.
MOLESKINE: You may be set up for success, but succeeding still requires effort. The 4:13 Strong men had everything they needed to turn in their best run of the class…the only thing lacking was the attitude and the effort.
ANNOUNCEMENTS: Signing Day for this class is this Friday (6/28). We will gather at 11:30am. The ceremony will begin around 11:40am and will last less than 30 minutes. Lunch and fellowship will follow. Come join us and help celebrate what these men have accomplished.
COT: Practice? jumped in to close out our morning. Following the COT he shared that was his first time leading a group prayer.
WARMUP: Circle Up for the standard pre-run warm-up: SSH, IW, Squats, Stretches, WMHs.
THE THANG: Partner Up, Set a Goal, RUN!! Today we saw 5 new PRs! The runners were “All In” by 40:17. Our Rucker was in by 50:00.
MOLESKINE: It is easier to do hard things when you have a partner to encourage you.
ANNOUNCEMENTS: Signing Day for this class is next Friday, 6/28 at 11:30. Come join us, celebrate the accomplishments of this class and enjoy some Hot Chicken and Mac & Cheese.
COT: Prayers for clear minds, strong hearts, wisdom and courage.
WARMUP: Some extra encouragement was needed to get the circle formed this morning. Once we were all in the circle, we did our simple stretches and warmup: SSH, Squats, IWs, WMH, Stretch
THE THANG: Partner up and RUN!
MOLESKINE: Despite having an F3 partner who was tasked with setting the pace, most 4:13 Strong men took off on a 1/4 mile sprint and left their partner behind. Once we made the first turn past the smoke stack, 4:13 Strong were out of gas and had trouble keeping up with their partner. What a great example that being consistent is more important than being fast.
ANNOUNCEMENTS: The Struggle 002 kicks off tomorrow night at 9pm. We have 10 4:13 Strong men and 10 F3 men that are embracing the challenge.
COT: Prayers for encouragement, strength and consistency
WARMUP: Circle warm-up with some SSH, IWs, Tappy Taps, stretches and squats.
THE THANG: Pair up and RUN!!! We had three 4:13 Strong PRs this morning. We also recorded the slowest 3 mile run since the inception of the program – 59:17. Thanks to Chunks for sticking it out with Cruise Line and offering some encouragement along the way. We have plenty of room for improvement.
We managed to work through a Burpee Apocalypse with an equal number of squats plus some good core work while waiting for the six.
COT: Prayers for family, strength, wisdom and encouragement.
WARMUP: SSH, Imperial Walkers, Tappy Taps, Squats, Stretches
THE THANG: RUN!!! – The first official three mile run for this class. Hair Band set the pace and the rest of us tried to keep up. The first 4:13 Strong finisher was Practice? at 25:03. We had one more 4:13 Strong man finish under the 30:00 (LifeSaver). All in time of 51:28 so there is a lot of room for improvement.
MOLESKINE: Thank you for coming out and helping the new class figure out what it means to run 3 miles. Before our next Tortoise & Hare, this group will have some opportunity to practice their running. We will run penalty miles Wednesday and Friday morning at 0530. Same distance and same course as today. All are welcome to join.
COT: Closed with a prayer for strength, courage and guidance.
WARMUP: SSH, IW, Squat, Stretch
THE THANG: Partner up – each 4:13 Strong man picked an F3 man to run with him and help him reach a new PR. It worked….today we had 4 PRs and 6 sub 30:00 finishers! Thank you to the PAX for your one-on-one encouragement today. You made a big difference.
ANNOUNCEMENTS: One more run with this class. Next Tuesday will be the final installment of Tortoise & Hare for this class. Signing Day is next Friday, 4/26 11:30am. I would love to pack the house and run out of food so please come join us!
COT: After setting a new PR, Yak closed us out with a prayer.
WARMUP:
– Motivator x7
– BACs
– Back-BACs
– Overhead Claps
– Evolution of Man (There and back)
– 5 yard inchworm
– 10 yard Alligator Crawl
– 15 yard Bear Crawl
– 20 yard Gorilla Run
– 50 yard Sprint to the Endzone
THE THANG:
(Split into two teams and each team takes a sandbag)
Two Rounds of both relays
– Team is all in high plank
– one-by-one each PAX does 10 endorphins
– Run ten yards and return to plank (Al Gore when you fail plank)
Losing team does five burpees
Another relay
– Team does slow squats
– PAX with the sandbag does 15 thrusters
Losing team does five burpees
Back on the line for a burner. Twenty yards of lunges, twenty merkins, then lunge back and twenty more merkins.
Twenty yards burpee broad jumps with twenty squats at the end. Return with the same MOT and squats at the end zone
MARY:
– High plank while we went over the mission, core principles, and credo. 5 Merkins after each.
– Slow ass leg raises x20
– Penguin Heel taps x20
MOLESKINE:
My dad wasn’t the most present father when I was growing up, but he was adamant about faith. And one of his favorite quotes when I was being a typical teenager was “honor your father and mother.” There came a day when I was in college when I realized “honor” and “obey” are NOT the same. There is honor and respect in telling your father when he has done wrong. There is love in correction. Even correction of a parent/family member.
ANNOUNCEMENTS:
Murder mile (no clue what it is actually called) coming up in April
Any of y’all are welcome to come to workouts at the brig where I am AOQ. It’s Wednesdays @ Grassland park 5:45am
Biscuit Run Saturday, March 2. (message me if you want details on either)
COT:
Intentions were shared, prayers were said
