AO: The Colosseum
When: 05/01/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
PREBLAST – THE COLOSSEUM – 5/1/23 – 0515-0600 – Run Club 
It’s Mayday tomorrow and the start of the 100 mile challenge for the month of May for some.I have two options with two routes and two different focuses for tomorrow. 
I’ll be leading a group and @Pull-up will be leading the other group.Pavement shoes needed and headlamp optional. No coupons.@channel Drop that HC and let us know if you want the LONG run or SHORT run option. Let’s light up Strava 
Warm-O-Rama
Welcome, Disclaimer and Principals
5 minutes of WoR (Yes Happy Camper I still don’t have cadence correct)
Up Downs 5 for each principal
SSH x 25 IC
Sumo Squats
Tai Fighters x 10 IC each leg
The Thang
Thang 1 – 40 minutes
Long Run – Short Run Both groups run to the corner of Renwick and 59 (McDonald’s)
Long Run group continues East and Short Run group goes north.
Sparkler Leading the North Group, Marathon Zone 2 Pace to corner of Rt.30/ Renwick Rd.
Then Varying pace leaders instructions. Each PAX will run Zone 3A for 1 minute while the other 5 PAX keep pace with him. After each PAX, 2 minutes of Zone 2 pace. Zone 2 as a group to 59/ Renwick and then get back to the flags OYOP (.75 miles) in the final 10 minutes. Everyone arrived back at 0557
Short Run group led by Pull Up heads on a 2.5 – 3 mile route. When returning the the AO early, everyone does gassers N/S, E/W until Long Run group returns.
40 yard dashes and job returning until 0600
Circle of Trust
We are always looking for the start of something new. January 1st, new year. 1st of the Month, 1st of the week, Monday. But the fact is we are always starting at 0 and that happens everyday.
Each day you go to bed, wake up and everything is at 0. What are you going to do? Stay at 0 all day? Or set a lofty goal that you hit or fail.
Each day you are at 0 and you will need to make the choice to take care of yourself, family, friends, loved ones, responsibilities and the community. Being a High Impact Male (HIM) means that you choose the hard route each and every day. We don’t wait until next week, the next month or the next year. The time is now. Because you will be back at 0 again tomorrow. Aye?
Naked Man Moleskin
Positive Focus has been a bright spot when I have been Q’ing. Before prayer we usually ask for intentions but I really enjoy sharing and hearing the positives that we have going in our lives. Hearing about Pull Up’s son accelerating after a rough start in sports and also the fact that he kicked nicotine made my day.
AAR – more stretching. This is common feedback for me. I either need to fix it or require ECR. Happy Camper was right, my cadence still needs work. I’ll never be a cadre.
My 2 cents – 4 miles should be the standard for Run Club, sprinting or distance you can get it done.
Group’s 2 cents – stretching instead of Mary for Run Clubs makes sense.
If you took the time to read this, thank you as the hope is that these resonate with even just one person. Win the day!