AO: The Olympiad
When: 10/07/2022
Number of Pax: 10
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
I switched up site-Q duties with Soft Hands this week at the Olympiad so I could Q up a run club. I wasn’t expecting a big turn out with there being a VQ and a QvQ at the other AOs today, but I got super pumped when I saw the HCs rolling in on the preblast. I arrived at the Olympiad around 4:55am to get loose, and realized it felt a lot colder than I thought. 44-degrees but windy. Good thing we will be running.
Warm-O-Rama
I planned up a little longer WoR today…I wanted to make sure everyone was good and stretched, with a little bit of balance exercises as well.
Mosey around parking lot with high knees, butt kickers, and side shuffles mixed in.
Good mornings x 8
Abe Vigodas x 8
Quad stretch with arm reach x 10
Side and forward leg swings x 10 each leg
Reverse lunge to knee hug x 10
Groiners x 10
Knee rotations x 10 each direction
The Thang
We counted off and paired-up accordingly for the partner run club on the track. For each pair, one PAX ran around the track while the other PAX did a forward-moving exercise. When the running partner caught up, the pair did a 20-count ab exercise together, and then switched. I gave the PAX a bunch of examples of forward-moving exercises and ab exercises, but gave them creative-license to pick what they wanted to do and to keep their partner accountable.
Forward-moving exercise examples: Lunge walk, duck walk, squat jump forward, side squat shuffle, high knees, karaoke.
Ab exercise examples: Big boys, flutter kicks, LBCs, Freddy Mercuries, ankle taps, American hammers, plank jacks, mountain climbers, leg raises.
Since we did plenty of ab exercises on the tracks, we finished with more stretching by the flags for Mary.
Circle of Trust
I mentioned that one of my favorite parts of an F3 workout is hearing the different COT speeches at the end. I’ve heard some great ones, and I’m working on trying to improve on that part. For instance, Soft Hands had a COT earlier this week that made an impression on me about the 2.0s. I talked about my M going on a girls trip this weekend, and I’m excited that I get to have a daddy/daughter weekend.
Naked Man Moleskin
It was great to see some new faces at the Olympiad run club today: BABYMOMMA, Choco Taco, Rooney, and Meta. When I saw those HCs coming in yesterday, it really made my day!
I threw in some balance exercises with the WoR today, and wow, I really need to work on my balance!
Special thanks to Soft Hands for having my six! Great tunes today!