Stranahan / Wildwood (Run)

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Date(s) - 12/18/2018
5:30 am - 6:15 am

The Q:

Stranahan Elementary



3-5 Mile run with your F3 Brothers

1 reply
  1. Ticket
    Ticket says:

    Go Fartlek – Part 1
    Q: Ticket
    PAX: Extra Extra, Hedgehog, Ozzie, Cogsworth, Rose, Chew Toy, Ticket, Hustle, Belding

    F3 Mission
    5 Core Principles
    The Thang – 30 minutes

    5 Minute Warm-up Mosey to the trail – ½ mile @ target 10 minute mile pace;
    10 sprint / recovery cycles – .25 mile each

    1 Minute Sprint – target 6 minute mile pace
    1 Minute mosey cool down – target 12 minute mile pace

    Route was west on the University Parks Trail to the connector to Blossman just east of the expressway, down Blossman to the first road Moffat, down Moffat to Bonsels Parkway. Left on Bonsels to Marsrow. Did a loop around Marsrow, Goodhue, and Warner, back to Bonsels Parkway. Turned left on Bonsels to head back to the trail. Once back on the trail, headed east toward Holland Sylvania.

    At Holland Sylvania, started a 5 Minute Cool Down at a target 10 minute pace to Stranahan followed by a lap around the school.

    Total distance was between 3.3 and 3.5 miles.

    Once done with our cool down, we circled up for COR, NOR, and Know the 6 (YHC, EH’d by Forman, pushed by PAX in all 3 Fs)

    – Toy drive wrapping up this week – Bluto, Mikey, and Bambi collecting
    – New Year’s Day convergence at Levis Commons at 4 pm with 2nd F after at Bar Louie @ 5 pm
    – YHC putting out run at 9 am New Year’s Day.

    Prayer Intentions
    Cousteau’s dad, Cogsworth’s M and cousin, Temperance MI family who lost their Bedford grad, UT freshman son when he took his like a couple of weeks ago.

    We then ended in a BOM as YHC offered up the PAX intentions.

    Tough workout…great to see guys push themselves and each other. Thanks for showing up and showing out. Aye!


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