AO: The Ridge
When: 04/12/2023
Number of Pax: 8
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Broomstick
Introduction
Today I was Q for Run Club for the first time. 7 other PAX cam out to join me and I think we all got better.
Warm-O-Rama
Stretches only – Q called them out, ask PAX to count off to 10
- Toe touches – legs together then legs spread apart
- Thigh stretches – one at a time
- Calf stretches – one at a time use the picnic table
- The Squatro – one at a time use the picnic table
- Hamstring stretches – one at a time on your 6
The Thang
Using the 1-mile loop at The Ridge, we ran 0.8 miles at a comfortable pace, 0.1 at an accelerated pace, 0.1 all out. I had these points marked along the loop with lights.
Between 1-mile laps we had cool down excercises to catch our breath:
10 Merkins
10 Big Boys
10 Grady corns
10 second plank
MARY included pickle pushers, heel touches, big boys, hammers, scissor kicks and Freddie Mercuries
Circle of Trust
There are a lot of things competing for our time – work, school, organizations, home projects, even F3
Remember that family is #1
We discussed the power of YES – one of my goals for 2023 is to say YES to family more often
We can find ourselves saying NO far too often!
Naked Man Moleskin
Thanks to the 7 PAX who trusted me enough to lead a run club for the first time. I think it went well and I hope we all accelerated! Remember to FINISH STRONG and say YES.