AO: The Ridge
When: 11/20/2024
Number of Pax: 4
DR Names:
Number of FNGS:
FNG Names:
QIC: Pull-up
Introduction
A little EC3 with Bluegill and Mr. Belding. It started raining and got really windy during the EC. We ran faster and stayed warm. It was great preparation for the run club.
Warm-O-Rama
<Chop feet>
Disclaimer: F3/PD not responsible for you, you are responsible for you, modify if necessary but do not modify your effort
Mission: To plant, grow and serve small workout groups for men for the invigoration of male community leadership
5 core principles: free, open to all men, outdoors, peer led rotating, ends in COT
Credo: Leave no man behind but leave no man where you find him
WoR:
Willy mays hays for 10 count (5 each side)
10 Lunges ( 5 each side)
High knees
butt kickers
The Thang
0520
Run to Murphy Jr High, 1st lot with 100m painted track (modification the shorter way following the yellow arrows)
0530
100M sprints on the painted track, mosey back
0540
Mosey back taking grand park blvd to 135th or modification route
SSH until 6 is in
0555
Mary:
daisy pickers
sQuatro’s
willie mays hats
calf stretch
Circle of Trust
In the spirit of the season, I wanted to give thanks. I’m thankful the food allergies my son used to have, have dropped from over 20 to 1 since he first went to the ER at 11 months for anaphylaxis.
Naked Man Moleskin
Despite the initial inclement weather, it was a great morning for a run club. After WoR, like magic, the rain and wind disappeared. 3/4 pax are Steelers fans, including YHC. Consensus was hope to avoid a shock defeat to the crappy Browns in Thursday.