AO: The Olympiad
When: 05/12/2023
Number of Pax: 7
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Gopher
Introduction
Gave the PAX the choice to do there own thing in the pre-blast but everyone showed up ready for the interval runs.
Warm-O-Rama
Mosey with high knees, butt kicks, shuffle both sides
Abe Vigodas – 10 IC
Imperial Walkers – 10 IC
Groin, Hamstring, and Calf streches on your 6 counting to 10 for each movement.
Mosey to the track
The Thang
1/2 mile warm-up laps
1/4 mile sprint (80-90% effort), pick up the 6 when you finish
1/4 mile recovery (65% effort), pick up the 6 when you finish
10 sec recovery, repeat
We ended up doing 8 sprints. Most finished with 4+ miles
Circle of Trust
Started reading the book The 5 Love Languages. I first heard about this book over a year ago at a Q Source. It was one that I intended on reading for a while. Earlier this year I bought a couple copies for my M and myself. For those that haven’t read it, I would highly encourage you to. Not only does this book have applications to understand your M’s language she needs to feel loved, it provides insight into your own love language. During our EC run yesterday, Sparkler and I were discussing this book. I told him that I was struggling a bit to figure out what my love language was. He started asking me a series of questions and pretty quickly he was able to narrow it down for me. In preparing for this COT, I went to their website where they have a quiz you can take. As it turns out I’m about equal parts Acts of Service, Quality Time and Words of Affirmation. The other piece that became obvious pretty quickly was how this book could be helpful in improving your relationships with your kids, friends, and coworkers by focusing on what means the most to them.
Again, highly recommend. It’s not very long and it’s an easy read. Here is a link to the website.
What type of relationship would you like to improve? (5lovelanguages.com)
Naked Man Moleskin
Bob Villa had some alarm issues but showed up in his robe and slippers at coffeeteria.
Thanks to Jelly for picking up site Q duties. He is the best Site Q in F3. Prove me wrong.
Thanks to Den Mother for bringing a second speaker so we could really be bumping this morning.
Welcome Mr. T who was a FNG this morning. I work with him and have been EHing him for the last 6 months. He surprised me showing up this morning as he gave me an excuse why he couldn’t be there yesterday afternoon! Dude smoked us in his first workout. Yep he can hang for sure.
Mark Twain killed it to. He was definitely sub 6 min mile on his sprints. Maybe more like 5-5:30.