F3 Greenwood

Grinders and Grunters – Sprint Hustle

6 pax came out for a lung busting sprint session that can only be found at The HUSTLE!  Work was Done.

Disclaimer – YHC forgot this one, but safety and limits were discussed ad nauseam throughout the workout.

Warm Up – 10 min OYO around the track

The MAIN THANG – Soccer Field for work

Sprint all together on the count of 3!

  • Goal to Goal (out)
  • Goal to Goal (back)
  • Goal to Midfield
  • Midfield to Goal
  • (Rinse and Repeat for 5min)

Cool down – 1 lap around the track

Sprint OYO

  • Goal to Goal for 5min

Cool down – 2 laps on the track

Midfield Relays – Split into 2 three man teams

  • Sprint from cone to cone (approx. 30 yds) for 5min at midfield tagging a different teammate after each leg.

Cool down – jog the length of the field touching 4 goal posts

Midfield Z Sprints

  • Cones set up in a Z pattern.  All pax start at the same cone. When 1st pax gets to 1st cone, 2nd pax starts.  When the last pax reaches the last cone, the 1st pax starts again.  5min

Cool down – jog the length of the field touching 3 goal posts

 

COT at midfield

Countorama, Namerama

Devotional: Proverbs 3:5-6 – Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to HIM, and HE will make your paths straight.   Mathew 5:16 – In the same way, let your light shine before others, that they may see your good deeds and glorify your father in heaven.  “Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man.” – Ben Franklin  These versus’ teach us that we cannot excel in life alone and that we should strive to put our best self forward so that others may see us and know that there is something more in their lives than ME.  And Ben Franklin tells us that we should ever strive to better ourselves.  The reason we all wake up in the morning isn’t just to get better physically, its to become a better follower, husband, father, and community leader.  For me F3 does this by breaking each of us down using these workouts to humble us in front of  each other, strengthen us together by enduring the same hardship (the wo), and by holding each of us accountable to the next man to honor the work and sweat that we have shed together.  It is through these workouts that we build each other up into better men.

Announcements: Assault (3/12), Connie Maxwell Mud Run (4/9), USMC Mud Run (4/30), Relay 4 Life Greenwood (early May)  see Website (Team F3 Greenwood) or Uncle Buck

Prayer Request: Pacer’s friend in Cali had her 6mo old granddaughter kidnapped.

NAKED MOLESKIN

  • On the way to the field, when YHC said that we were starting out with a 10 min track warm up, Spud regretted leaving his ear buds in the car.  YHC believes that shortly after the warm up was complete his heart was providing enough noise to drown out any music he had.
  • Welcome Barcode back to the Gloom!  He said that he felt his injuries were healed enough to post.  He was pushing us all during many of the sprints.  He didn’t miss a beat with whatever time he took off.
  • The first set of sprints were all together leaving the line on the count of 3.  After many lineups it became evident that none of us wanted to keep going.  Sugar stepped to the line as YHC began to falter and almost called time.  This seemingly insignificant action provided enough of a gut check for YHC to continue as planned and not modify for his own sake.
  • During the 2nd set of sprints as time was expiring, Meter Maid stepped up and pushed YHC to the limit to finish strong.
  • During the Midfield sprints, Pacer caught a cramp in his hamstring, but miraculously continued to push hard during his sprints while stretching during the 8-10 seconds of downtime.  YHC is still not sure how he was able to pull this one off.
  • The cool down laps provided many opportunities for mumble chatter and time to reinforce the concept of catching one’s breath while running.

This being only the 3rd week of The Hustle, the slate was blank for what a workout could look like.  With so many different possibilities available, the only problem was how to trim the list to have the most effective workout.  The pax seemed to detest and enjoy this deranged mix of sprint work.  There was even a post before the official count could be tweeted that stated “all miles aren’t created equal.”  This is one workout that YHC was glad to deliver.

JKS – Alpo