March 12th, 2018 By FlipPhone

3 men braved the elements this morning and put in some work.  2 of them didn’t check the forecast ahead of time and 1 of them was the Q.

YHC is recovering from an ankle injury so the workout as planned was already a modification.  Then, at 5:30 only one other pax was there and the rain was steady and the temps were cold.  We debated cancelling and nobody would be wiser, given the ankle was iffy and the elements were bad.  We decided to put in the work anyway and see how it went.

Pastor had a good message this week about setting your own pace.  It was fitting for YHC after pushing hard and getting a PR at MB marathon, but suffering an ankle injury afterward.  He read from the Tortoise and the Hare … and guess what, the Tortoise still won.  The message isn’t to be lazy and not put in the work, the point is to be consistent and steady.  Let’s grow steady so we can still be doing this when we’re 70.  Check out the gold medal win by US ski team in the video.  She held enough back to pass Sweden in the end.  Inspiring!

F3 site may have blocked the video.  Try checking it out here: https://www.youtube.com/watch?v=fgJ1OyLoZog

3 minutes into the warm up jog, another pax drove up.  Definitely can’t quit now.

Nothing went as planned, but this is what we did.

Mosey under the shelter

Warm Up

Arm Circles

Easy on the ankle

IST x 20

Windmill x 15

Squats x 20

The Thang

20 dips, 20 mericans, 20 V-Ups

Run across the parking lot, up the hill at the corner of Morehead and 29, then back to shelter

Repeato 20 dips, 20 mericans, 20 V-Ups

Run to YHCs car to get phone for Tabata timer

Tabata

20 seconds all you got, 10 seconds seconds rest, repeato 8 times

Mason Twist

Hip Extensions

Mericans

Low Flutter

Mary

Pretzel crunch x 15 on each side

Announcements

Same as every back blast for the last week.

COT

Continued prayers for @Wexler’s mom and @Posh’s dad.

Moleskin

Thanks for coming out in the rain guys.  Wouldn’t have stayed otherwise, that’s a fact!

Harrisburg, The Dawg House, White Lightning

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