AO: The Olympiad
When: 01/26/2024
Number of Pax: 21
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Meta
Introduction
Perfect running weather, mid 30’s no wind and just a little mist in the air.
Warm-O-Rama
- Mosey to the end of parking lot and back
- Imperial Walkers IC 10
- Air Squats to 10
- Willy Mays Hayes IC 10
- Quad Stretch 10 ct. ea. leg
- Daisy Pickers 10 ct.
- Calf Stretch 10 ct. ea. leg
The Thang
Thang 1
Split into 3 groups for an Indian run
- Clydesdales – Run the perimeter of the parking lot
- Gazelles – Run the loop around 1 school
- Cheetahs – Run the loop around both schools
Thang 2 – Ladder Run/Sprint/Run
- Set up 8 cones across the length of the parking lot.
- Run to the 8th cone (last cone) and sprinted from their to the school bus and ran back to the starting line.
- Run to the 7th cone and sprint to the school bus and run back to the starting line.
- Run to the 6th cone and sprint to the school bus and run back to the starting line.
- Run to the 5th cone and sprint to the school bus and run back to the starting line.
- Run to the 4th cone and sprint to the school bus and run back to the starting line.
- Run to the 3rd cone and sprint to the school bus and run back to the starting line.
- Run to the 2nd cone and sprint to the school bus and run back to the starting line.
- Run to the 1st cone and sprint to the school bus and run back to the starting line.
- Sprint the entire length of the parking lot to the school bus then run loop around the school.
- Rinse and repeat until Mary.
Circle of Trust
As I mentioned in my preblast, this is the first run club that I have ever Q’d. I’ve been in F3 for a year and a half, I have over 400 posts and out of those 400 posts I can count on one hand how many run clubs I’ve posted at. Like most PAX I’ve been avoiding run clubs because I don’t consider myself a runner, I know that I can’t keep up with most runners and I don’t want to hold anyone back from getting their miles in, this holds true for Q’ing a run club as well. I’ve heard from other PAX that they’re hesitant to Q because they don’t feel like they have the stamina to finish a Q, and/or because the BC/RC might not be hard enough for the other PAX. So I decided to get out of my comfort zone! By me picking up the Run Club Q I was hoping that it would encourage and inspire newer PAX and Clydesdales to participate in more run clubs. There are ways to design RC’s/BC’s so that every PAX gets the most out of the workout. Lately I have been tapping into the F3 Nation Lexicon and picking up different exercises and making boot camps out of them, I encourage the PAX to do the same, if anyone needs help designing a Q don’t hesitate to reach out to me or any of the other senior PAX. The same holds true for the senior PAX, reach out to the Q for the plan. Case in point, Foreclosure reached out to me because he wanted to work on speed and wanted to know if my Q would allow for that. At the end of day whatever the PAX put into the workout is what they’re going to get out of it. It’s time for us (myself) to get comfortable with being uncomfortable.
Naked Man Moleskin
Dauber told us that he got more miles in todays “Clydesdale” run club than he did on Wednesday’s Run Club at The Ridge! Very encouraging to hear and appreciate him sharing that with us.