Date: January 29
AO: The Jimmy
Qic: House Arrest
PAX: Wilson, Import, Licker, Gigem, Dukey, Hoser, Shocker, Pre K, Shania, OT,
FNG-Brokeback, Shoota, FNG-Cornholio, Gaylord Focker (F3 Nolensville), Chunks, Yoda, Jingle, Waterboy, Lump, Delorean
Pre Party Activities: 4 PAX rucking, 1 PAX running
Warm-O Rama: 15 SSH (x2), 25 Bobby Hurleys OYO, WMH to stretch the legs
Thang: Mosey to some wide open spaces and what do we find.........4 cones separated 20 yards apart totaling 80 yards, perfect for 4 different interval training's.
Warm Up Interval-Easy jog 80 yards-10 merkins-10 LBC's-easy jog back to the start for 10 merkins and 10 LBC's
Tempo Run Interval-50% effort run for 60 yards-10 diamond merkins, 25 LBC's-easy jog back to the start for 10 diamond merkins and 25 LBC's (x4)
Short Race Interval-80% effort run for 80 yards-10 stagger left merkins, 10 stagger right merkins-easy jog back to the start for 10 stagger left merkins and 10 stagger right merkins (x4)
Strength Building Interval-100% effort run for 40 yards-10 squats-easy jog back to the start for 10 squats (x4), 100% effort run for 60 yards-10 squats-easy jog back to the start for 10 squats (x4), 100% effort run for 80 yards-rest-100% effort run back to the start
Alligator merkins for 20 yards-lunge 20 yards back to the start
Mosey back to The Jimmy-burpees while we wait for the entire PAX to assemble.
Moleskin:
It was a cool, cloudy morning with the chance of rain but 21 PAX still showed up. That's really impressive men. I am always humbled at the opportunity to lead and especially glad that I can incorporate a lot of something I love (running) into an AO workout. Thank you all for the support and for making the QiC feel really proud to have this chance.
Focus of today's circle of trust: May we live everyday with God in our view. May our eyes be set to His glory, our ears to His wisdom, and our heart's to His mercy.
Thank you F3 Franklin
House Arrest
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