AO: The Olympiad
When: 05/23/2025
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
5/23/25, at the “O”, we’ll be doing the Cooper Test. Originally designed in 1968 for military use, we’ll be using it to estimate our VO2 Max. The goal is to run as far as possible in 12 minutes. We will be utilizing the track for the test after adequate warm up including dynamic stretching. Now, since we go 0515 to 0600, we’re not done after the test. We’ll do a short recovery, and finish with a down tempo run until 0555. Plan on broga to close this run club out.
Warm-O-Rama
SSH in cadence x 10
Daisy picker, low lunge R/L, calf stretch R/L sequence
Dynamics-light pole to light pole
- Butt Kickers
- High knees
- Alternating walking pigeon
- Hip openers
- Side Shuffles
One lap mosey
The Thang
After WoR, pax gathers at the start line on the track, set there devices, and ran as hard as they could for 12 minutes. At the 12 minute mark, recover was called and all pax walked for 2 minutes. At the conclusion of 2min, all pax moseyed the track at a conversational pace until 0555 where we circled at the flags for Broga.
Broga sequence:
Daisy picker>lizard R>down dog pedals>low lunge w/twist R> down dog> lizard L> down dog>low lunge w/twist L > down dog>plank>R low lunge crescent>plank> L low lunge crescent>recover recover
Circle of Trust
It’s estimated 1.19 million soldiers gave their lives for this countries freedoms since the Revolutionary War. On the eve of Memorial Day weekend, find some time to reflect on the ultimate sacrifice these brave men and women made for us.
Naked Man Moleskin
Very simple set up that all skill levels can do. It’s you V you. Those that completed the test now have an estimated VO2 Max benchmark they can test against in the future. Great effort by all.