AO: The Wood
When: 07/30/2024
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
We will stay together the entire time. This is a run club designed for everyone. We will focus on strength training and endurance. HC in Thread Below
Warm-O-Rama
Daisy Pickers 10 Count
Left / R – Quad Stretch. Counted off, ask for cpr certs, phone, and told men to warm up jog in the direction of Seil Road. Began Welcome and Disclaimer, Principles, Mission, and for Credo reminded Men that we will be staying together and picking up the 6 in Run Club today.
Introduction to Fartlek – (Interval running for speed and endurance)
and practiced with the Men – varying between sprint speed and recovery jog on the every other light pole leaving the Wood.
The Thang
(A 2.5 mile Fartlek with PT Stops.)
I joined the 12 and stopped the front at the exit of the Wood/Seil Road. Did Side Straddle Hops till 6 Was in.
Ran Fartleks east down Seil Road to Wynstone in the manner we practived. at intersection 12 stopped to perform Red Bull Smurf Jacks until 6 was in.
Ran back up to the entrance to the AO by heading NorthWest up Wynnstone.
Once there we turned around and ran the path back.
Stopping at the bottom of the half pipe/hill, (Wynstone and Seil) the 12 performed Imperial Squat Walkers and Monkey Humpers until 6 was in.
Ran back to the AO, uphill again, with Fartleks west up Seil and North back to the flag planting.
Finished with 3 minutes of stretching.
Circle of Trust
Legacy is created everyday. It is not something that you do towards the end of your life. Always think about the “leave right” quadrant.
Naked Man Moleskin
Planned to use the hill but we had our own black diamond and Fia had a black diamond. Both of their plans put them on the hill. I learned that their Q was newer so I didn’t want to get in her way.
I liked the plan. I’ll run it back.