With the VSF firmly planted, YHC emerged from his vehicle to a blinding wave of headlights…and smiled. Clearly all my twitter propaganda worked. Either that or Enron made a strong decision to move Hi-Fidelity to Tuesdays. Probably the latter. Regardless, 13 PAX stood ready to take on the day’s well-advertized challenge and learn a little more about themselves.

The Thang:
Mosey to the track, pick it up for 2 laps around, interspersed with high-knees, butt-kickers, and accelleration on the straights.

COP for SSH x25, Good Morning x20, Fazio Arm Circles x10 (and reverse x10), Windmill x20, Quad stretch 10 count each leg.

2 more laps at a moderate pace with accelleration on the straights to really get the blood going.

2 minute rest for individual stretching as Enron set up our timer at the Start/Finish line. Line up and GO!

1600m = 1 mile = 4 laps around the track at your race pace. How low can you go?

Group collects itself at the finish, lots of encouragement in between gasping for breath. 1200m (3 laps) at a light pace to cool down.

In a first at Hi-Fidelity, we circle up for Mary:
WWII sit-up x25, High-Slow Flutter x25, LBC x25, Reverse LBC x25, Homer to Marge x20, Russian Hammer x20

Moleskin: Great effort by all PAX on our first time-trial at Hi-Fidelity. We will repeat this teast approximately every 3 months to document our progress in speed development.
Enron rightly reminds us that 1600m is a very long sprint, which we do not do often. Most HiFi interval work is 200m-1200m, and almost never at race pace. Come back for more and you will be pleasantly surprised.
MoneyHose asks us all to EH men in need of F3 for our Briar Creek expansion. Send him names and ask them yourself. Think about how much F3 has given you. Don’t deny other men this chance by only offering your silence. Let them choose if it is their time to try F3.

Quote of the day: “Life is like a 10-speed bike. Most of us have gears we never use.” – Charles M. Schultz
I believe F3 has shown me gears in my fitness life that I did not know I could have, or reclaim. More importantly, I believe you men are teaching me about the other gears in my life, through Fellowship and Faith, that I have never used. Thank you for that. Please use your time at F3 to challenge yourself and find the gears in your life you’ve never used, be they in Fitness, Fellowship, or Faith.