Tempo Running at The Wood

AO: The Wood

When: 02/20/2024

Number of Pax: 7

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

Been a while since I Q’d at The Wood but the 15 minute drive down the backroads was a good reminder why I love posting at The Wood b/c of the tranquility & peacefulness of the drive into the AO.  Upon arrival a few strong men were coming in from their EC run & then we quickly got after it.

Warm-O-Rama

WARM UP

  • Jog in place while go through: disclaimer, mission, principles, & credo
  • 21’s (SSH) – if fail to end at same time then 3 burpees
  • Imperial Walkers – 10 IC
  • Good Mornings – 10 IC
  • Michael Phelps – 10 IC
  • Willie Mays Hays – 10 IC

The Thang

THANG 1 – Tempo Training

  • Run the 1 mile loop at 100% of race pace
  • Run the 1 mile loop at 105% of race pace
  • Run the 1 mile loop at 110% of race pace
  • Each mile we will start together. If you finish your mile early loop the lower parking lot until the 6 comes in & we will take a 1 to 2 minute recovery prior to heading out on the next tempo mile.

MARY (5 mins)

  • 2 minutes of stretching

 

Circle of Trust

Count – 7 all made it back

AAR – positive feedback on the tempo concept as well starting & finishing together leaving nobody behind

Announcements – Polar plunge, sign up

Name O Rama – everyone accounted for

Prayers – men on their 72 hour fasting journey

Naked Man Moleskin

CoT

  • Just finished reading a book called “Raising a Modern Day Knight”. Which is based on a Father’s role in guiding his son to authentic manhood.  This book lays out 4 principles of authentic manhood:
    • A real man rejects passivity. As men we are born with this innate aggressiveness & usually manifests itself in physical attributes but as a society, we have not taught our young boys to also reject passivity our social & spiritual action. VULNERABILITY!
    • A real man accepts responsibility. This becomes natural when we are responsible for the well being of others & others rely on us.  COMMUNITY!
    • A real man leads courageously. Leading with courage defined by the principle of truth. COURAGE!
    • A real man expects the greater reward. The anticipation of joy that is something beyond this world. Living 3rd, LEGACY!
  • Men my urge is to stop being less & reject passivity, accept responsibility, lead courageously, & expect the greater reward. AYE!!

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