Run Forrest Pun

Date: 12/11/18

 

QIC: BoneSpur

 

AO: RFR

 

# of PAX: (9) Heisenburg, HoverRound, Niles, Morpheus, Tiny Dancer, Busted Grill, Gravity, FireMarshallBill, YHC

 

Warmorama:

 

Light Stretchig

Side Straddle Hops x 30 IC
Imperial Walkers x 20 IC

 

The Thang:

Niles and HoverRound were early birds getting warmed up with a mosey and some creative Pun brainstorming.

 

We did an interval run starting with 5 minutes at a 10 min mile pace. 

 

Interval 1 = 1 min slow pace 10 min mile

Interval 2 = 3 min steady pace 8.5 min mile

Interval 3 = 1 min fast pace 7 min mile

 

Rinse and Repeat 6 times….we completed about 4.2 miles in 43 min. Strong work men.

 

COT/Moleskin:

– Prayers to our first responders and soldiers who keep us safe and allow us to enjoy the freedom to lead!

 

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

 

Much appreciation for the Iron HIM who sharpen me!

 

BoneSpur

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