AO: The Wood
When: 01/21/2025
Number of Pax: 4
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dilly Dilly
Introduction
Needless to say it was a cold -8 degree (-25 real feel) drive to The Wood with not many people out. Puddles was waiting patiently with a stubborn flag as the other 2 PAX rolled in hot to stay warm & we quickly got to work.
Warm-O-Rama
Warm O Rama: (5 mins)
- SSH 20 (IC)
- Daisy Pickers
- High Knees & Lunge
- Butt Kickers & Lunge
- Side Shuffle & Lunge
- Side Shuffle (again) & Lunge
- Super Mario & mosey to starting point
The Thang
Thang #1: Tempo Running
- Run the loop at 50% of your 5k pace
- Run the loop at 100% of your 5k pace
- Run the loop twice at 110% of your 5k pace
- Run the loop at 100% of your 5k pace
- Run the loop at 50% of your 5k pace
Thang #2: Sprints
- 3 timed Sprints in the parking lot until MARY
Mary:
- Daisy pickers for 20 seconds
Circle of Trust
Count – 4 (unfrozen except for a phone)
AAR – Dilly don’t forget your head lamp when potential ice on path
Announcements – couple convergences coming
Nam O – Accounted for “I Bless the rains down in Africa” IYKYK
Naked Man Moleskin
CoT:
- I have recently been reading a book called “how to be like, Coach Wooden” which entails a list of things that you should emulate if you want to be like not only a great coach but one of the greatest men ever. One of those “how to be like, Coach Wooden” was “Be Yourself” & since we are in the “Get Right” quadrant of the F3 Q-Source (book of LT principles) felt appropriate to talk about:
- Ask yourself what you really want in life
- Self asses your skills & abilities
- Set goals for the future
- Rearrange your priorities
- Assess progress & make adjustments
- Take time to enjoy life
- “What I am is God’s gift to me, what I do with it is my gift to Him”