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F3 MeCa | July 19, 2019

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Lungs and Legs

  • When: 04/17/19
  • QIC: Kilowatt
  • The PAX: Sugar, Chachi, Heatstroke, Roomba, Love Seat, Soprano, Sparknut, Kilowatt

YHC joined 7 others in the gloom. DISCLAIMER and then we’re off into 2 groups: Chachi and Sugar decided to don some weight while Heatstroke, Love Seat, Roomba, Soprano, Sparknut, and YHC moseyed to the track for some interval fun. At the track gate, some quick stretching. All IC 5X:

  • Windmill
  • CHERRY pickers (like cotton pickers, but you lean back on the last count)

Intervals worked like this:

  • 3 laps (Mosey on the Bends – All out on the straightaways)
  • 1 lap easy, 1 lap hard
  • 2 laps easy, 2 laps hard
  • 1 lap easy, 1 lap hard
  • 2 laps (Mosey on the Bends – All out on the straightaways)

Back to the AO where we reconnected with the ruckers for CoT

Circle o’ Trust – Announcements:

From the Handy Back Blast Helper:

Circle o’ Trust – Prayer Requests:

  • Heatstroke’s Parents
  • Sparknut’s Brother (celebrating 5 months of recovery!)
  • YHC’s promotion
  • Roomba’s family


The runners covered 4.5 miles. This included a longish disclaimer, stretching and some walking. For YHC, some lessons can be taken from this:

  • I might have more in the tank on the longer runs, but I’m trying to pace myself
  • Maybe longer runs can be broken up into intervals with different paces

It was a nice change of pace for YHC – even though the mumblechatter was that this was a repeat of Roomba’s Sprint Hog

Isaiah 1:18 “Come now, let us settle the matter,” says the LORD. “Though your sins are like scarlet, they shall be as white as snow; though they are red as crimson, they shall be like wool. 




  1. kilowatt


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