06/04/2020 - The Citadel - 06/04/2020 – Citadel – RUN CLUB
AO: The Citadel
When: 06/04/2020
PAX:
Number of Pax: 10
Pax Names: Bob Ross, Cataracts, Dr. Dolittle, Flo, Nala, Parks and Rec, Small Cakes, Subway, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Bobby Fischer
Introduction
“Were setting records today boys” Was my opening greeting to the men a the Citadel this morning, and that is exactly what happened! 9 HIMs showed up in the gloom for Run Club not knowing what to expect. Was it going to be another In and Out Run, Sprints or perhaps 1/4 mile intervals for time?
Of course I dropped a teaser in the pre-blast that we will be running Fast but none of them knew for how long (insert evil laugh here)
F3-Core Principles
- Free of Charge
- Open to all men
- Held outdoors – Rain or shine, Hot or cold
- Peer lead in rotating fashion
- Ends with a circle of trust
- Covid-19 disclaimer (social distancing)
Disclaimed: I am not a professional and I am not aware of any of your injuries. Please try to complete every exercise but modify if needed.
Warm-O-Rama
- 25 SSH IC
- 10 Arm Circles forward IC
- 10 Arm Circles reverse IC
- 20 High Knees IC
- Motivators from 5
Mosey to small bridge from Flags.
IC: In Cadence
The Thang
1 Mile run out at a hard pace with the intention to break your previous PR
3:00 minute break to reduce heart rate
1 Mile run back to match the pace you just achieved or come in within 15 seconds
All in attendance were grouped in two’s or three’s depending on their pace and were shotgunned off the starting line with 30 second gaps.
The Men were challenged to beat their previous PR’s for a 1 mile run. Prior to the workout in the pre-blast I requested that all Pax members HC-ing for this workout HC with their previous fastest split for 1 mile. This allowed me to group them accordingly. Below is the results!!!! Proud of you men! 9 out of 10 achieved new Personal Records.
Pax Name Previous PR 1st Mile 2nd Mile Best Difference
Bobby Fischer 7:09 6:26 6:33 43 sec
Bob Ross 8:18 7:57 7:48 30 sec
Nala 8:20 7:25 7:49 65 sec
Dr. Dolittle 8:30 7:10 8:11 80 sec
Trailer Park 8:37 7:21 7:36 76 sec
Parks & Recs 8:39 8:11 8:41 20 sec
Subway 9:43 8:22 8:41 39 sec
Flo 9:48 9:00 9:25 48 sec
Small Cakes 11:30 12:00 12:29
Cataracts 13:39 11:38 11:21 138 sec
Circle of Trust
Count-o-Roma: 10
Name-o-Roma: listed above
Prayers requests:
Cataracts – Prayed for Kaitlyn battling schizo-affect and acknowledged the blessing of her recent wedding.
Bob Ross – Prayed for safe travels for his son and daughter on the long ride back to college.
Speedy recovery for Blow Fish and family, and his return to the Gloom.
Announcements were given:
Given the certain times with the Covid-19 pandemic and the recent rioting I thought it was an appropriate time to focus on Life! Below is a message that I shared, that I cannot take credit for but feel it was a great message for the current time.
What is Life
Life is not about proving anyone wrong
Life is about proving yourself right
Life is not about competing against others
But life is about competing against yourself
To make sure you are better than your previous self
Better than you were yesterday
To make sure you are growing every day
Developing, learning experiencing
Life is not about being perfect
It is about being happy
Not all the time
But every time you can.
Life isn’t about being right. It’s about being kind.
When you have a choice to be right or to be kind, choose kindness, choose love.
Life is not about noticing the negatives.
It’s about creating such huge positives the negatives pale in comparison.
Life is not about you.
It’s about everyone and everything.
We are all connected and all sharing challenges and struggles. Be kind, lift others up, give freely without expecting anything in return and the world will return happiness and Abundance beyond your wildest dreams.
Life isn’t all about money
You can’t take it with you, so don’t stress about it.
This doesn’t mean you don’t deserve it or shouldn’t have it.
You can create unlimited Abundance and use that to do good for others and yourself and you DO DESERVE IT, just don’t stress about it.
Money is great, but only when used with positive intentions.
Life isn’t about comparing yourself to others
Let everyone else be exactly as they are while you focus on being the best you
Your life is not defined by circumstances
Your life is not defined by what does or does not happen to you
It is defined by how you react to what happens to you.
How you choose to react to the circumstances and events that arrive in your life.
It’s helpful to remember challenges are just tests. Hard times are test and character builders.
Never lose your spirit, because it is in our greatest challenges that our greatest strength is formed. That is when our character shines, right after the storm.
What’s really important is Who you become through all of life’s challenges.
What you make and accumulate will never be a match for ️Who you are and how much happiness you bring to this world
Don’t ever forget that.
You are a miracle. This world is a blessing. Life is a miracle.
Life is really what you make it.
Live every day like you are blessed.
Live every day as if you are grateful to simply be alive.
Be happy, no matter what happens and life will be the amazing adventure it was meant to be.
Your purpose, and my wish for you is simple:
To be happy, to find happiness no matter what life throws at you
Naked Man Moleskin
Big shout out to all men and their attendance today. It’s never easy to get up ITG and make an appearance. Especially when you know your HCing to “Run Fast” with no other direction. Congradulations to all of you!!! 9 out 10 set new personal best. Embrace it Men, you earned it!
Even Bigger Shout out to my man Small Cakes. Although, he was the only one not to set a personal best due to a previous ankle injury, he’s a true HIM for signing up, attempting the Run and finishing it despite the pain and instability of his ankle. Kudos’s to you my brother – Keep Accelerating!!
Also I’d like to acknowledge Cataracts! you’ve been sandbagging my man. 138 seconds is a huge difference. Congratulations my friend welcome to the 11 minute club #neverlookback