- When: 10/19/2022
- QIC: Rawlings
- The PAX: Irish Goodbye, Valdez, Terminator, Baywatch, Narco, Bada-Bing
7 HIM gathered in the gloom on what we could only describe as a chilly 46-degree morning. Valdez braved the cold weather in a standard pair of workout shorts and a t-shirt, a little nip in the air can’t slow him down. The message was about encouragement. As a small testimony, I shared that about a month after I started F3 I had missed a few weeks of workouts. I blamed it on a sore foot but deep down I think I was getting the feeling of not being able to keep up with this. A fellow HIM Bloomer gave me the gentle nudge by way of saying “You know we have this workout group that gets together in the morning called F3” his sarcastic nudge was all I needed to jump back in. A year ago I couldn’t run to the second parking lot of badlands twice without needing a wagon wheel. 15 months later and I am facing down my first half marathon this Saturday at the Palm Valley Bridge. Today we did a low-impact recovery-style workout to move the bodies and get some good stretching in. We worked up a good sweat as well.
Warmup- (1) lot lap, SSH, The Reacher, DD, PPL, DD, PPR, on our six, Dying Cockroach, Leg stretches, Don Quixote,
The Thang- Mosey to the turf field stopping along the way for a mixture of exercises and stretches in cadence. At the turf field, we did an uncounted Dora. 1 Round partner does proper hand release merkins (however many he can get in properly) while the other partner runs 100 yards, 10 SSH, 100 yards back then switch. 2 Rounds partner does LBCs (however many he can get in properly) while the other partner runs 100 yards, 10 SSH, 100 yard back, then switch (we did this twice). 3 Rounds partner does prisoner squats (however many he can get in properly) while the other partner runs 100 yards, 10 SSH, 100 yards back then switch ( we did this three times). Another round of stretches and start the journey back to the COT stopping at our friend the wall for calf dips/raises. Exercises and stretches along the way back to the COT.
COR (7), NOR, Announcements – Hard Nocs will meet at the west side of the bridge to run a little bit with the marathon guys on Saturday.
Prayer Request – Heisenbergs family, It was on my heart to ask if anyone else had answered prayers or testimonies they wanted to share. Bada-Bing shared a little of what was on his heart and what F3 means to him. Don’t be afraid to open up to the HIM. You never know who else may be sharing in your pain.