PNXC Run Club

AO: The Ridge

When: 08/07/2024

Number of Pax: 11

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Broomstick


Introduction

My twin 2.0s participated in Plainfield North High School’s Cross Country (PNXC) running program this summer and learned lots of great running drills. I wanted to bring some of them to an F3 run club, so I worked with my 2.01 (F3 Splash) to write this beatdown for the PAX!

Warm-O-Rama

Good Mornings

Willie Mays Hays

Calf Stretch

Hamstring Stretch

Squatro (Mr. Kotter version)

Wild Card Stretch (you call it)

The Thang

  • Run To Thang 1. 0.2 miles.
  • Thang 1 – 200m intervals around the pond and the corner of the hill.
    • Starting at the top of the hill, set cones approx. 200m apart. Start with a jog, then at the first cone change to a sprint, then back to a jog, repeating for 3 laps. Pick up the six. 1.5 miles.
  • Run to Thang 2 – 0.2 miles
  • Thang 2 – Football fields. Run as many yards as you can in 1 minute, rest for 1 minute (get back to starting goal line). Repeat 3x. Assuming 300yds per, this is 0.5 mile
  • Run to Thang 3 – 0.2 miles
  • Thang 3 – hill sprints. Sprint up the hill, bernie sanders walk back down the hill. Repeat until 5:50. 0.5 miles
  • Back to the flags. 0.1 miles.
  • Total = 3.2 miles (estimated) – some men were as high as 3.8 miles total by picking up the 6

Mary

THE BIG 10: 10 squats, 10 merkins THEN 9 squats, 9 merkins…..and so on down to 1 or 6:00 (we finished)

Circle of Trust

Find something you can use to connect with your most important people to deepen your relationship with them – in this particular case, for me, this is running with my 13 year old twins.

  • The teenage years can be some of the hardest to stay connected to your kids with – they are testing their boundaries, they wany independence but aren’t ready for it, and want to rebel a little bit as a result
  • Give them opportunities to develop a passion in something – if they already have that, take an interest in it
  • F3 is what opened me up to running and took the pain away, but it’s my twins who have really locked in this interest for me

Listen to this:

    • Our goal is to foster a positive, enthusiastic, disciplined culture
    • We believe our members should take great pride in calling themselves members of this group
    • We encourage all abilities to join, but the expectation for all remains the same.
    • It’s supposed to be hard. If it wasn’t, everyone would do it. The hard is what makes it great.
  • Sound familiar? It’s PNXC’s Team Philosophy, and there are a lot of similarities to the things we say about F3 Plainfield. This has also given me something very positive to talk about with my daughters.

Naked Man Moleskin

Great push by everyone today, especially The Worm – KEEP COMING TO RUN CLUB

Thanks to Blue Gill for the excellent Site-Q support and to Dilly Dilly and Mr. Drippy for hosting coffeeteria once again.  I think Dilly is going for the coffeeteria Q championship in Year 5

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