F3 Greenwood

8 Pax decided to enjoy the cool mornings while they last and accept the challenge of #Hustle.

Conditions: A nice brisk 36 Degrees

Disclaimer: Was given once we reached the track.  Asked for the pax to push themselves and give max effort, but not injure themselves.

Warm Up:

  • Jog 2 laps around the track at a nice slow but steady pace
  • 3 cones are set up 40 yards a part each.  Karaoke to the first cone, flip flop your lead shoulder and karaoke to the next cone.  Turn around and karaoke back flip flopping at the middle cone
  • Rinse and Repeat

Main Thing:

Sprint Work:

  • Mosey to the bottom of the Concrete Monster where cone number 1 rests
  • Sprint (giving MAX effort) up the Concrete Monster to where the 2nd cone rests, then turn and slow jog back down to the 1st cone
  • Take a 5 count break at the bottom, then rinse and repeat until time is called

Bleacher Work:

  • Mosey from the bottom of the Concrete Monster to the back entrance of the Bleachers
  • Run down the first set of steps, then over to the next set.  Run up the steps on left side of the handrail and then down that set of steps on the opposite side of the hand rail, then run to the next set until you make it to the last set of steps. Once you make it to the top of that set, exit the bleachers and run to the original entrance
  • We planed to do this 2 times but the Pax noticed the step had become dangerously slippery, so YHC called a modification and back to the track we went for more sprint work

Sprint Work (Session #2):

  • Mosey back to the track to where the 3 cones are set up 40 yards apart and split into groups of 3
  • Pax #1 and #3 stay at first cone, while Pax #2 moseys tot he cone 40 yards down the track
  • At that point Pax #1 sprints 40 yards and tags in Pax #2, who then sprints back to the first cone to tag in Pax #3.
  • Rinse and Repeat this 3 person sprint relay until time is called

Cool Down:

  • Jog 2 laps at a nice easy slow, but steady pace to cool down

Devo:

YHC believes that we have been both Blessed and Cursed with the gift of Free Will.  This blessing of Free Will comes from the satisfaction that when we chose to accept Christ and follow him, it’s of our own Free Will and not because we where forced to follow him.  Christ wants us to follow him out of love for him and nut just duty.  The curse of Free Will comes in the fact that we have a choice to make with every situation we encounter.  In most situations making the correct or wise choice is the harder of the 2 choices to make (if it were easy everyone would do it).  Therefore Free Will becomes a curse, because too often, we’ll make the wrong choice.  YHC challenged each Pax to not only think about each choice they have to make, but when you make the wrong choice and you’re hit with that conviction, take immediate action to ask for forgives for that choice and ask for the strength and guidance to making that wrong decision again.  Pusher also added a comment that we heard during Sunday School yesterday and YHC feels it’s worth adding here.  During discussion time, Coach Mike Craigo (F3 Hand Me Down, trying to EH him back to the gloom) told us something they share with their players on a regular basis.  “You can feel the pain of discipline now, or you can feel the pain of regret later”.  YHC feels this is a profound statement and if you compare the 2 options there’s a clear choice to accept the pain of discipline over the pain of regret.  The pain from discipline is limited and once you see that you’ve chosen wisely, you come away with a satisfaction of doing what is right.  The pain of regret, too often, is something you carry with you for the rest of your life.  That being said, don’t let the pain of regret be an anchor that holds you down.  Use that pain as motivation to better yourself and make a difference in someone else’s life, so they don’t make the same mistakes you have.

 

Announcements:

  • The Assault is this Saturday.  It’s not too late to sign up, so if you haven’t signed up make the commitment to challenge yourself and sign up today.  If you can’t participate in the Assault, the Shipyard will be open at the normal time.  We do need volunteers to help with registration and taking pictures during the Assault, so if you have a little time to spare, please come help where you can.
  • Wet Stone Program
  • Connie Maxwell Mud Run
  • USMC Mud Run
  • Relay for Life
  • F3 camp out
  • I’m sure I’ve missed something, so refer to the News Letter for all announcements and details

Prayer Requests:

  • Refugee’s 2.0 having more tests
  • Several Pax asked for Prayer requests for older 2.0’s
  • Mac-N-Cheese with the death of his Grandfather this past weekend (Visitation is today, 3/7/16, @ 2:00 with the funeral to follow @ 3:00)
  • All Pax that have unspoken request and those suffering injuries

N.M.M.

  • We had several new faces post to #Hustle this morning.  #Tclaps to those guys for trying something new to get better
  • YHC was glad that Juggernaut decided to Post to #Hustle on the last day he gets to be in the Hater club.  Tomorrow we get to welcome him into the Old Man Club.
  • I for one believe in the benefit Speed Work can give you in your running.  We’ve only had this site open for a month or so now, and YHC already can tell a difference in his cardio during his runs.  So if you’re looking to better your times or just increase your cardio condition give #Hustle a try

As always it’s an honor YHC to lead this group of great men.

Until the next Q…

Meter Maid