AO: The Wood
When: 12/05/2023
Number of Pax: 9
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Spike Horn
Introduction
Run Clubs, never thought I would attend one when I first started with F3, let alone Q a run club.
Warm-O-Rama
WOR started with Motivators
Tappy Taps
Good mornings
calf stretches
Michael Phelps
Mosey around Mt. Wood as that would be our running route.
The Thang
The focus was lower body exercises in tempo to improve our explosiveness. 3 Count Bonnie Blairs x20, Incline Mountain climbers in cadence x20, Bulgarian Split squats x20. Lap around Mt. Wood. Rinse and Repeat until 0550. Static stretching to improve flexibility. There were a few moans and groans with the stretching, which tells us we need more.
Circle of Trust
I challenged the PAX in attendance over the next few days to take more time to listen. Listen to your M, 2.0 and fellow PAX. We are so quick to hear a problem and find a solution and a fix, there are times when the person who is talking just wants to talk and have their problems heard, not fixed. That might mean we listen and then offer a hug, offer to dry their tears, or just give them a solid foundation they can rely on.
Naked Man Moleskin
Men, when I started my F3 journey, there was no way I could have survived a run club. With the push from so many of you, I was able to Q a run club. I had the mental toughness to push myself because of the men of F3, I also had a few men leading from the front during our runs that I tried to keep up with. Just want to say thank you to all that have helped in this journey. To quote Sparkler: “what’s next?”