AO: The Ridge
When: 01/17/2024
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
I find its always best to keep moving when its around zero degrees but also stay upright…
Warm-O-Rama
- Side Straddle Hops x 20
- Good Mornings x 10
- Abe Vigoda’s x 10
- Imperial Walkers x 10
- Worlds Greatest Stretch 2 ea x 10
- Tempo Squats x 20
- Side Straddle Hops x10
The Thang
Ran north west out of the parking lot on the street until the bridge
Icy bridge meant we took three walking steps then squatted. Repeated that the length of the bridge
Ran again after the bridge on the path(watching for ice as there definitely were some slick, hidden spots.
Once at the school we broke into pairs:
Pax 1 stayed home and did PT(Merkins, Dips, Irkins, Squats)
Pax 2 ran uptempo for on the staight away portion of the parking lot loop and jogged the rest home.
Ran back to the AO on the street, instead of the path to the bridge. Same bridge crossing maneuver as above. Once across the bridge, stayed on the path to the AO(path was in decent condition
Got back in time for flutter kicks, American Hammers, and LBC’s
Circle of Trust
Classic Nick Saban quote on Regret
“Think of all the things you’ve wanted to do, but never have. Think about something you dreamed of doing five or 10 years ago but didn’t work to do, and think about how good you’d be today at that thing if you had. Think about all the time you wasted, and can never get back.
Then, today, start pushing yourself to do what you hope to do, so five or 10 years from now you won’t look back with regret.”
Naked Man Moleskin
Although Freed to Lead, a run club is supposed to be a run club. I did call it out in the pre-blast that we would have PT. But, a good reminder that most Pax come to the run club to run. Also, probably could have planned the uptempo work better to get in more reps. 45 min with Mary and Warm up goes fast.