The Thang:

I knew we had 400’s to do so opted for a longer warm up
1600M up (1mile)
4x400M (1/4 mile) hard with 200M easy
2×800 (1/2 mile) hard and 400M easy
4x400M hard with 100M easy
Then Time!

Moleskin:
Like most men my year(s) with F3 have been about the same.  I post pretty solid during the March-Sept time then tapper off come the other time.  Mostly it’s from burnout which is common, but then I also don’t enjoy running in the cold. I sadly opt for the treadmill during Nov-Jan. During the times of posting there is quality chatter, encouragement, and a good amount of middle school talk with boobs and butts. If you don’t have those conversations then join Tonka on a run. With all that said I am all in on the importance of the fellowship of a shield lock. If you are not in one find one, create one, create chatter about it, whatever you need to do I encourage it.  The one thing that has been consistent for me the past 14 months or so is I meet my shield lock every Thursday. Rain, shine, cold, hot. We meet. If one of us is out of town or for safety reasons stayed home, we still facetimed for the conversation.  Fitness, Fellowship, and Faith. I am truly thankful for the Fellowship with each one of you. I can do my Fitness on my own, I can work on my faith on my own but it’s better with someone else, but Fellowship OYO can’t happen. Get out, fellowship, have quality in depth conversations. It will change your life.