AO: LoCo Wolverine
QIC: Rikers
The PAX: Bobcat, Refueler, Beast, Silver, Pre, & YHC
WarmUp: 2 laps around the track; for YHC it was 80 coupon Man Maker burpees- Bobcat and Refueler joined for a few sets too
The Thang: 400m up tempo intervals with 200m mosey recovery OYO AMRAP. Goal was each HIM achieve at least 3 miles which was accomplished; all but Pre who lapped everyone and may have gotten 5miles
YHC was focused to not going too much too soon on a bad pedal.
Mary: focus on those running muscles: Alternating opposing arm/leg Superman 20 IC, Fire Hydrants 15 count each side, Pickle Pointers 20 count, Heels to Heaven with a twist up 20 count, LBC 20 count, Pickle Pointers 20 count, Plank hold (a Jewish lady coffee talk session – SNL popped up), Cobra Kai- stretch abs and move lower lumbar spine
COT: Burpee intentional fall down and get back up = resiliency. That is a lost trait it seems in our culture driven by performance and the constant need to measure up to someones definition of success: academics, socially, etc; we have become a performance based society. NoVA is one of the highest teenage suicide rates in our country…sad.
As we saw community tragedy with a young life lost too soon we are reminded of our eyes on things above (our God) and not on Earthly things- not leaders, not party, not definitions of success in the world. Our 43ft of influence is an opportunity to impact others and shine light and love. Our eyes should not be on what the world defines as success but that of our Heavenly Father.
F3 The Capital 