AO: The Wood
When: 12/12/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Yellow Card
Introduction
Last minute grab for a run club Q. Been wanting to work on my running as I have let it g by the wayside. Wanted to do some intervals as a group.
Warm-O-Rama
Jog in place for the credo, disclaimer and mission statement.
Good Mornings-10
Willie Mays Hayes-10
Tappy Taps-10
Calf Stretch
The Thang
10 minute warm up at about a 9:30 Pace
Moved into intervals- 1 min walk, 1 min jog, 1 min run at race pace. Repeat
Got 3.25 miles in
Ended in a 7 minute group stretch of various stretching
Circle of Trust
Met with my director about my future career plans. Asked for a meeting with him months ago and he remembered and we had a good lunch discussion. Glad I reached out and let him know my intentions. Don’t ever be afraid to ask a superior at work what you can do to be better. Take the criticism if there is any in stride, don’t be afraid to voice your ambitions.
Naked Man Moleskin
Great morning, great small group and we all got better together. Jordache was late, tried to catch us and ended up meeting up with a different group of runners, which wasn’t us F3 dudes.