Run Fast, Recover, Run Fast Some More

AO: The Olympiad

When: 02/13/2024

Number of Pax: 12

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

It was a beautiful morning as the men arrived.  The mummble chatter was strong pending the unknown of the preblast & the PAX were surprised when Bob Villa rolled in a couple minutes early.

Warm-O-Rama

WARM UP

  • Jog in place while go through: disclaimer, mission, principles, & credo
  • 21’s (SSH) – if do not finish the same then 3 burpees
  • Willie Mays Hays – 10 IC
  • Downward dog into runners stretch
  • Tappy Taps – 10 IC
  • Michael Phelps – 10 IC
  • Goof Balls – 10 IC

 

The Thang

THANG 1 – Interval Time

  • Run 400 meters at 120% of your normal race pace then complete the cool down below
    • 3 x = Mosey 100 meters, complete 15 merkins & 15 Big Boys
  • Run 400 meters at 120% of your normal race pace then complete the cool down below
    • 3 X = Mosey 100 meters, complete 15 overhead claps & 15 Freddie Mercuries
  • Run 400 meters at 120% of your normal race pace then complete the cool down below
    • 3 x = Mosey 100 meters, complete 15 seal claps & 15 LBC’s
  • Run 400 meters at 120% of your normal race pace then complete the cool down below
    • 3 X = Mosey 100 meters, complete 15 hand release merkins & 15 flutter kicks
  • Run 400 meters at 120% of normal race pace then mosey back to flags

 

THANG 2 – BOMBS & Sprints

  • Partner one sprint to 1st light pole & sprint back while partner 2 does exercise below; switch; next rotation 2nd light pole; continue the light poles until BOMBS below is complete
    • Burpees, Overhead claps, Merkins, Big Boys, Squats

 

MARY (5 mins)

  • Monkey Crunches 20
  • LBC’s 20
  • American Hammers 20
  • Flutter Kicks 10

 

Circle of Trust

Count – 12?

AAR – good mix of speed & recovery, change 10 counts to 3 counts b/c it is a BD

Announcements – sign up for Polar Plunge or donate

Name A Rama – all accounted for

Prayers – in our hearts

Naked Man Moleskin

  • Currently reading a book called “raising a modern-day knight” a father’s role in guiding his son to authentic manhood. IT talks about Father’s coming up short with their sons at 3 critical points.
    • We have failed to deliver our sons a clear & inspiring definition of manhood. Many times, we say to our sons “be a man” but we never define it.  It sounds good but takes us nowhere.
    • Father’s lack a directional process that calls their sons to embrace manhood. We assume through vagueness our sons will “just get it” but it requires training & language.
    • Lastly, we have lost the art of “ceremony” or celebrating milestones of manhood. Sons have lost these powerful, life changing moments where in the presence of Dad & other men they can mark their progress into manhood.  Think about it like your “43rd” post. Your acceleration!!
  • The book then goes on to say we can recapture these things by looking back to another day, another time for inspiration, back to the age of KNIGHTS. The Knight survives in our dreams, like an ancient superman, committed to a code of conduct that is founded on, “Live Pure, speak true, right wrong, & follow your King.”  AYE!

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