AO: The Wood
When: 08/20/2024
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
Join yhc for a Run Club at the Wood. We will be initially stretching then we will run for 40 minutes. All paces are welcome! Bring running shoes for pavement. The focus will be on speed and endurance. We will get faster, stronger, and stay together the entire time. Let’s earn our 1%
1% Better… there are no guarantees. Yes, you can always show up… You have to put in the work to see results. 1% must be earned.
Warm-O-Rama
(No one stretches enough)
L Quad stretch and hold for welcome R Quad stretch and hold for disclaimer
Cherry pickers assign someone to count to 10 for the hold. 5 good nights IC (x 2)
Get in 12 from high plank begin right calf stretch for 10 then transition to right hip, “runners stretch” for 10 seconds. Repeat on the left
Capri lap – Slow Mosey the Thang course to explain and finish welcome announcements of principles, credo, and finally mission. CoT is also about Mission so want to give an early preview of what is to come. (5 minutes)
The Thang
Start the Thang. It doesn’t matter how fast anyone does this. The only thing that matters is that pace dramatically changes. We’ll stay together because we will be running 400s in the main lot. I will have 3 lights set up. (Galloway Method) sprint 200 yards, slow jog to almost catch breath 100 yards, walk for 50 yards, slow jog 50 to the start. Rinse and repeat (35 minutes)
For Mary. We repeated the same warm up exercises with the addition of Willie Mays Hays.
5 minutes of stretching. (Stretching more important after exercising)
Circle of Trust
long CoT that I’ll paraphrase – recited the CMW chant and said I’d like to end with this.
Began by talking about strengths.
Organizations that are highly successful rely on the strengths of their members. We will get stronger together when fast people help others get faster, strong people help others develop more power, and intelligent people sharpen the minds of others.
I am so proud of our site Q puddles who realizes words are his strength. We focus a lot on getting better physically. We do work on the intellect a bit in CoTs. We read leadership books and share ideas. Puddles is currently developing a channel called Philosophy. The intention is there to sharpen the minds of others.
I encouraged Men to find their strengths.
Recited our Mission Statement again.
Gathered Men around the CMW flag and in a ball of Man, explained how our expansion is honoring that mission. Recited our Chant and Broke for a flag pic
Call and Response
Iron Sharpens Iron / Men Sharpen Men / F3 Cha Min Wood
Naked Man Moleskin
borrowed a quote from Puddles that is making a channel called Philosophy.
“We don’t need to plant more flags in the CMW area to create meaningful impact. We need to plant what we have deeper so they can stay for generations to come.”