AO: The Wood
When: 07/09/2024
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Picasso
Introduction
This was about considering our “whys”
PreBlast: – Speed and Agility
Come discover my why! This will be a run club “open to all” paces. We will stay together and focus on strength training just as much as running. We will also get some mileage in.
Warm-O-Rama
Capri Lap for Welcome and Announcements
Daisy Pickers 10 count/ Good nights IC x 5/ Quad Stretch Right then left each with a 10 Count. These three stretches are done twice
(5:20) Demo Jump Squats. 5 Jump Squats IC for form (Copperhead Squat w/ a jump)
The Thang
Thang 1 1.75 miles of running with a group.
Champagne Style Slingshot out to Seil – 10 second pop off / jump squats until you are at the back of the line.
At Seil Oyo Jump Squats for tempo running explanation. 50/100% pace using the light poles as interval markers. 12 pulls away until Wynstone and runs it back to the 6. From Wynstone and Seil, start a 30% pace for explanation. Gradually build to Race pace running up the hill to park entrance. 12 runs back again for the 6.
Park entrance to around Mt. Wood is a Repeato of the Champagne 10 second pop off with jump Squats course will run around the backside of Mt. Wood to the face. (5:35)
Thang 2 1.75 miles of Pt Running with Group. Bounds / ladders / Backwards Running / Hill Sprints and Gassers
PT laps on Wood. 5 right/ 5 left Bounds up and over the spine repeat at base and jog across for a second lap
Bernie Sanders up face 10 Red Bull Smurf Jacks and jog down
One lap over the Spine. Ladder work and fast feet across to the opposite Spine and repeat
Bernie Sanders up face 10 Red Bull Smurf Jacks and back down
Jailbreak / Sprint to the top of the hill ran slowly down the face and mosey’d back (5:50) slow lap around lot with step ups until 6 was in. Ran a sprint across the lot and caught breath one more sprint across lot
Mosey back
Brief hamstring Daisy Pickers and Quad Stretch.
end with Capri Lap mosey in a line for NoR.
The goal. 3 miles with tons of Pt
Circle of Trust
These are my favorite types of Run Clubs. Iv’e always ran on my own. I recognize the need and necessity to run with others. Others can pick you up and push you. We are stronger together with the support and encouragement of our friends and brothers.
My father was like Superman to me growing up. He was very athletic and seemingly could do anything. That is what I want my son to have.
I want to push myself to be stronger, faster, and better so that he can be.
I am working to design boot camp style run clubs for things I can give to him and my friends kids. Certainly some of our what we do and our own whys are for personal growth and gains but….
We get better, we grow as people, when we help others. I don’t want to live in a world where my only focus is my self. Our purpose is to make the world a better place. Our purpose is to contribute to society. Think about how you can use lessons from our bootcamps and run clubs and make them applicable to others. Teach others it is ok and in fact necessary to exhaust yourself, to work tirelessly, to give something all you got.
We don’t do what we do for ourselves. My Son is currently my Why. Attempting to make society a little better is currently my why…
“For the invigoration of male community leadership”
Men, find your why!
Aye
Naked Man Moleskin
Everyone walked back to the flags gassed for flag pics and CoT. There was about 10 seconds left. Someone said next exercise catch your breath. We didn’t put the miles in like some run clubs but this was tough from a cardio and physical stand point.