The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Clear and 39 degrees. Perfect running weather!
FNGs: Not a single new guy
Rather than just running loops, I decided to throw in some HIIT work. We started with a leisurely 5 minute warmup to get the blood flowing, probably a 9 min/mile pace. This was followed by six repeats of 1/2 mile intervals (800 meters for Myrtle) at a 7:40 min/mile pace with a 45 second rest walk. After the repeats, we cooled down with another easy 5 minute run.
Peg and Bellator ran the one mile circuit at the tempo shown above. I had to remind Peg that, unlike him, I am unable to hold casual conversation while at my lactate threshold. We were limited to a Peg monologue punctuated with gasping replies from Bellator during the 45 second rest period. Was an interesting conversation!
Cannoli and Floppy did their thing and circled back at the end for the wrapup.
Mary: No Mary needed
Namerama: Cannoli, Floppy, Peg, Bellator
Pledge and COT: Prayers needed for Floppy’s brother-in-law
Announcements: Nexton Cocoa Cup
Devo: No official Devo today. We spent some time reflecting on the importance of F3 as a group and the impact it has had in each of our lives.