Sprint and Splash in the Tower of Terror

THE SCENE: Still warm and muggy, but hints of fall in the breeze…
F3 WELCOME & DISCLAIMER

Did it, including sharing the mission of F3


WARM-O-RAMA:

2 laps around the track followed by about 5 minutes of stretching.

THA-THANG:

***Not sure what the taper and stretch crew did after this…Bottomless knows.

Mosey over the the Tower of Terror (parking garage)

  • Perform 15 SSH (IC) to get our heart rate back up a bit.
  • Sprint up TWO full lengths of the garage (all the way up first ramp, turn the corner and keep going until you reach the top of the second ramp. It’s probably 400 meters uphill. 60 seconds of recovery.
  • Repeat up the next two full ramps to the top. 60 second recovery
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint all the way up ONE full length of the garage. 30 second recovery. Repeat 3 more times until at the top of the garage.
  • Sprint all the way back down to startex. 90 second recovery.
  • Sprint HALF way up the first full ramp. 30 second recovery while walking to the end of the ramp.
  • Sprint HALF way up the second ramp. 30 second recovery.
  • From that point, spring all the way back down to startex.
  • In total, we covered almost 2.5 miles, most of that sprinting.

From there we moseyed back to the pad at the track for some Mary.

MARY:

  • Peter Parkers (IC) – 15 (started slow, got faster)
  • Crunch jacks (IC) – 15
  • Freddie Mercury (IC) – 15

COUNT-OFF & NAME-O-RAMA

Four Eyes, Beauty Shop, MIB, ISS, Doc Hollywood, Pirtle, Crayfish, Yard Sale, Blart, Snookie, Park Bench, Tomb Raider, Bottomless, Soybean, Sir Mix-a-lot, Cockapoo (FNG), Handsy (QIC)

CIRCLE OF TRUST/BOM:

Difference between toxic shame and healthy shame – toxic shame finds it’s identity in mistakes and shortcomings. Healthy shame acknowledges imperfection but doesn’t put it’s value or identity there. Keeps pressing on to love, serve, work hard, knowing that you are making a difference even if you make mistakes along the way.

MOLESKIN:

Sprinting up the garage is ROUGH. but good.

ANNOUNCEMENTS:
See Pre-blast for info about all the GROWRUCK12 events this weekend! Lots of ways to participate!

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