Heart Rate Trail (Stranahan / Wildwood – Run)
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Date/Time
Date(s) - 07/02/2019
5:30 am - 6:15 am
The Q:
Cogsworth
Location
Stranahan Elementary
Categories
3-5 Mile run with your F3 Brothers
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Da Q: Hustle
Da Pax: Shark bait, Cogsworth, Gadget, Ticket, Rubble, Hustle.
Core principles and the mission of F3 all verbalized.
Da thang: a jump rope was needed for this run, which did not include much scenery, as we stayed around the school.
Warm-up: 100 jumps
1st ‘set’: 1 mile (4 laps) around the school.
2nd ‘set’: we jumped 50x; then we ran 1 lap (1/4 mile) at a faster pace, then jumped 50x after each lap.
3rd ‘set’: run 2 laps (1/2 mile) then stop and do 100 jumps; then another 2 laps followed by 100 jumps.
We finished by doing 25 jumps as fast as you could, sprinted the length of the side of the school, do another fast 25 jumps, sprinted back and 25 fast jumps to finish.
COR, NOR.
The ‘6’ was Rubble, EH’d by Dirty and gave us his rendition of what F3 means to him and how it has affected his life in various ways. Aye!
Announcements, followed by prayer intentions.
I appreciate the guys who came out this morning for a ‘nonstandard’ run. We put in just over 3 miles and jumped rope 500x. Way to put in work gents! As always, it is a privilege to lead, and am always humbled doing so.