Introduction

Speed work sounded like a good idea…

Picked up this open Run Club for my inaugural Q. With the track available at the mighty O, decided to keep things simple and focus on speed work and flexibility(at Mary).

Good to have some gazelles that pushed the pace being this was OYO. Each pax seemed pretty gassed at the end with Bro-ga being a welcome conclusion. We all had to dig deep to push ourselves.

Job well done by all.

Warm-O-Rama

Warm O Rama

Side straddle hops x 20
Abe Vigoda’s x 10
Tappy Taps x 10
Worlds Greatest Stretch R & L 10sec each
Calf Stretch R & L 10sec eac

The Thang

All on the track-3 Part Thang

Thang 1

Jog the curves, run the straights x 4 laps, OYO.

Alternating Plank and Hold Squat for all to finish(picked up the 6 this round)

3 10sec countdowns before starting Thang 2

Thang 2

1 lap jog, 1 lap run, 1 lap jog, 1 lap run (4 laps total) OYO

Alternating Plank and Hold Squat for all to finish with

Thang 3

4 lap progressive(each lap faster than the prior) with 1 cool down lap

Mosey to flags for Mary

Bro-ga consisting of up dogs, down dogs, low lunge twists, and side angles

Circle of Trust

Discipline

Everybody says discipline is so important

But they never want to tell you why

I’ll tell you why discipline is so important

It’s the strongest form of self love

It’s ignoring something you want right now

For something better later on

Discipline reveals the commitment you have to your dreams

Especially on days where you don’t want to

The future you is depending on the current you to keep the promises you made to yourself yesterday

Naked Man Moleskin

Better description of poses in Bro-ga and could have pivoted to pick up the 6 at the end of each thang.

I feel the need, the need for speed