AO: The Colosseum
When: 01/09/2023
Number of Pax: 13
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
When I originally signed up for this Q, I intended it to be for my 200th post, but it ended up being post 201. Close enough. I decided to do a remix of my VQ, which was a run club at the Colosseum with a crunch circuit (CBCC) at the end….just with some slight alterations.
Warm-O-Rama
Jog in place while I go over the introduction and disclaimer.
SSH OYO while I go over the F3 mission, core principles, and credo.
High knees while I explain the workout plan.
Warm-up stretches (Abe Vigodas, quad stretch, groin stretch, hip openers).
The Thang
30 minutes out-and-back to Settler’s Park with a twist. The out portion should be at a slower / controlled breathing pace for 16 minutes. You then have to push it to get back to the flags in only 14 minutes. The 2 minute difference doesn’t sound like much, but for example, it’s the difference between a 9 min/mile pace out and a 7:30 min/mile pace back. My goal was to mix up the paces for everyone so that you weren’t running at your standard 5k pace for any part of the workout…you were either pushing it, or working on controlled running.
Got back to the parking lot at 5:50 and did some cool down laps until 5:54 to get our heart rates back under control.
For Mary, we did the Chum Bucket crunch circuit. Since it was (around) my 200th post, we did 200 crunches (10 different kinds x 20 count each), on my count, without stopping. Finished with a minute to spare, so we did slow-cadence Freddy Mercuries until 6am.
Circle of Trust
3-part COT today:
- I tend to rush through a lot of my COTs, because they make me uncomfortable, so one of my goals is to improve on that. Starting with today.
- We all always say that if you aren’t accelerating, you are decelerating. So, I worked that into run club today. Don’t come out to run clubs expecting to just stick with your set pace the entire time…push that pace and accelerate your running gains.
- I read through Dilly Dilly’s backblast the other day, and I really liked the Consistency message. I went back and read through that chapter in QSource, and the main thing that stuck out to me was the spur on Simplicity. The virtuous leader simplifies aspects of his life that are subject to his direct control so he doesn’t have to consume energy thinking about them. The less energy he consumes on little things, the more consistent he can be in the big things. The more decisions removed from daily life, the more likely acceleration will continue. Put HC’ing for a workout everyday on auto-pilot, and save your energy for bigger decisions in life. I like that message.
Naked Man Moleskin
I heard a lot of grunting and groaning during the crunch circuit. I also got a lot of good AAR on how to improve the 16/14 out-and-back…I think I could have explained it a little better to emphasize the difference in those 2 minutes. Thanks to Pull-Up for having my 6 and to Ditka for bringing coffee. Great mummble chatter during coffee…we noticed what looked to be a new camera on the structure where we had coffee. We think it has something to do with Baby Momma…