AO: The Grove
When: 02/27/2025
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
:black_diamond: :runner::skin-tone-3: :black_diamond: PREBLAST for Black Diamond Run Club :black_diamond: :runner::skin-tone-3: :black_diamond:
Date + Time: February 27, 2025 with a 0500am start
Where: The Grove (Pool Parking lot) :deciduous_tree: :evergreen_tree: :palm_tree:
Bring: Shoes for pavement, street running gear/ lights :red-light-blinker:
Why? I keep hearing run with faster men and you get faster. And be honest with yourself, are you getting uncomfortable? I would like my weekly humbling in the 1stF because how else do I, we and you get better?
The route is posted for Thang 1 and this isn’t an out and back or OYO BDRC. Think VO2 gains. You will be pressing a 10k for distance.
Warm-O-Rama
WOR – Welcome – Disclaimer – Principles – Safety
Circle the drain while running, butt kickers, high knees and side shuffles
Stretching of Will Mays Hays, Sumo Squats, Toy Soliders and quad stretches.
The Thang
0505 – 0537 Thang 1
4 minutes 7 minute mile or sub pace. Next 4 minutes slow down group to a single line. Repeat 3 more times on the route provided.
0537 – 0550 Thang 2
Partner up on the steep side of the hill. Race to the top of the hill. Winner gets a recovery lap down hill and back to the start. Loser runs right back down and gets back in line for another sprint.
0550 – 0600 Thang 3
Partner up for a Lap around the pond for 1 mile while having a meaningful conversation about your goals for the hear.
0600 reached the flags – Recover Recover
Circle of Trust
Do something everyday that sucks. Physically, task wise and mentally.
Everyone here is going through something right now at this moment. We all would understand each other if men were more vulnerable. The men that you think have it all together are just better at hiding it or they are simply used to it.
When you lean into the more difficult tasks the day to day small problems and bigger problems will never become easy but they become manageable.
I kick my own ass in workouts, I always take on the undesired tasks at home and I do what others aren’t willing to do in my sales career. I have problems, failures, struggles and they suck. The separator is being used to it and being able to manage the suck.
This group here at Black Diamond Run Club is the exception in many ways but you also need to be candid with yourself. Will you be prepared for when it really gets difficult and challenging? Do you fail and learn? And are you willing to opt into hard things?
Aye!
Naked Man Moleskin
The goal was high and meant to push PAX to failure. The first 4 minute run out onto Meadow started at a 5:20 mile pace and only Chum Bucket made it up to the front for the first quarter mile. More than have the group fell out of the Slingshot line at some point during the four 4 minute Zone 5 press runs. Nobody quit. Everyone had effort and a good attitude. That’s a win.
Chum Bucket – thank you for covering the 6 during this chaos. PAX all over the place, the fog, the intersection of 143/ Meadow and well putting up with my shenanigans.