07/05/2022 - The Outpost - 1800 Yards of Sweat
AO: The Outpost
When: 07/05/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
The Outpost Run Club 05:15AM 07/05/22
Tang put out the call for a Q. No one had answered, so I did. Pulled together a little bit of this and a little bit of that from previous run club Q’s.
The Scene: Arrived around 5:10. Everyone was ready to rock right on time. I think some expected an out and back but YHC had other plans.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Warm-O-Rama
Motivators from 7
Windmills IC (4 count) x 20
Monkey Humpers IC (4 count) x 20
The Thang
THANG 1 1800 Yards of Sweat
Black Snake to Book Road parking lot
Set 1: Run 100 yards – 1 burpee, Run back 100 yards – 2 burpees up to 6
Set 2: Run 100 yards – 1 merkin, Run back 100 yards – 2 merkins up to 6
Set 3: Run 100 yards – 1 squat, Run back 100 yards – 2 squats up to 6
When finished, take a lap around the parking lot and then pick up the 6
Rebel Run back to flags
The 6 was on their way and I wasn’t sure if we would have enough time so I threw this out there.
THANG 2 The Out and Back portion of the program
Run to the bridge.
Bernie Sanders at the bridge (over and back)
Run back to the flags
We had a couple minutes for Mary.
Mary
Reverse Crunch – IC (4 count) x 18
Circle of Trust
Announcements
Expertly dictated by Tang
Count-o-rama: 14
Name – o – rama: Tang, Cataracts, Cousin Eddie, Hufflepuff, Waterfall, Bodyglide, Fargo, Trailer Park, Handy Manny, O’Douls, Initech, Blues Clues, bedpan, Shandy
Prayers
Hot Box
Highland Park
YHC’s family
Naked Man Moleskin
The Runner’s Mile
Author Unknown
As I laced up my shoes
For my morning run
I suddenly felt His presence,
Envelop me…
Something like the sun
“Hi, God. I know it’s been awhile…”
“Hey, friend, I know you have been busy,
Can I join you for a mile?”
We set off down the track
Talked about this, talked about that
After awhile as I picked up my pace,
I felt that he was hanging back.
“Hey, God, you mind if I run ahead?”
I wanted to maintain my PR-
For me, it’s better your best
Or just stay in bed.
He said, “Go ahead-hope you don’t mind,
But I lightened up your load.”
And as I looked back, he was picking up
My sins, troubles and burdens
From the road.
I was so touched.
That I began to cry.
I felt HIS warm embrace.
And all the fear in me died.
“You keep running,
I’ll take care of you.
And remember in all things…
To thine own self be true.”
Now I always run with HIM
And through thick and thin
He always carries my load
And I always WIN
Thank you Lord for always lightening our loads, opening our hearts and lifting our spirits. Bless each of these men as they go about their days and help them carry whatever load is bringing them down. In your name we pray, Amen.
Peace,
Cousin Eddie