Stranahan / Wildwood (Run)
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Date/Time
Date(s) - 04/09/2019
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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QIC: Hustle
Pax: Extra Extra, Dory, Trapeze, Sipe, Cogsworth, Howard, Ozzie, Hedgehog, Ollie, Hustle
Da thang: A little change-up from the usual long run. I incorporated some intervals with this. We started from Ant Hill and ran to the trail going west, then stopped at the overpass. The name of this workout was ’10, 20, 30, 40′. From the overpass to McCord, we had to count every time our right foot hit, doing a sprint for 10, 20, 30, and 40 steps. After each set, we walked half the number of reps/steps (5, 10, 15, 20) before going on to the next set interval. When we reached McCord we picked up our pace returning back to the overpass. From there, we did the same interval sets back to Holland-Sylvania then jogged back to Ant Hill. We ran 1 lap around the school doing the same sprint/fast run, this time counting to 10 when our right foot hit then walking 10. We still had time and did an Indian Run around the school. At that point were 3.3ish miles and I wanted to get 3.5. We ran backwards in front of the school to the other end then sprinted back, getting 3.5 miles total.
COT, NOR.
The ‘6’ was Howard, who had been staying in town for work, who lives in Dallas, TX. He received his name due to his story of being a ‘temp’. Ryan Howard is the temp in the show ‘The Office’. He was EH’d by Scrooge, and Jared ‘somebody’.
Prayer intentions included Ollie’s neighbor, a 15 year old who took his own life recently, and for his family and friends struggling with this most difficult time.
As always, an honor and privilege to lead a great group of HIM on a beautiful morning. Thanks for the opportunity.