08/20/2020 - The Citadel - 8/20/20 Subway’s RunClub VQ
AO: The Citadel
When: 08/20/2020
PAX:
Number of Pax: 20
Pax Names: Aladdin, Blow Dry, Brinks, Cataracts, Fargo, Flo, Handy Manny, Milton, Mr. Hankey, Nala, Parks and Rec, Party Boy, Pork Rinds, Road Trip, Rusty, Seabiscuit, Sonny Bono, Toady, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Subway
Introduction
Some Pax don’t like hills, some Pax don’t like pace intervals. YHC provided both! 20 Pax conquered the Citadel Hill AND Waubonsie Lake! YHC stepped out of his comfort zone to lead RC! After drawing a blank a little bit during the disclaimer, other Pax encouraged me and carried me through! That’s what F3 is all about!
Warm-O-Rama
Started the beatdown with Warm-O-Rama:
25 Side Straddle Hops
10 Arm Circles (forward/reverse)
15 Tappy Taps
15 Abe Vigodas
The Thang
20 Pax moseyed over to Eola Hill, then proceeded to SPRINT to the peak! We caught our breath on the way down the other side. Moved onto the trail and headed to the lake where we started counterclockwise and we cranked up our individual paces to 90% effort, after a time we backed it down to 30%, then up to 60%, back down to 30%, up to 90%, down to 30%, up to 75%. By this time we made it around the lake and back to the hill, and sprinted to the peak AGAIN! Pax caught their breath again on their way down. We moseyed back to the parking lot and weren’t done yet! When Pax got back to the parking lot they gave it AYG all the way to the Flags! What a push! Pax took 30 secs to recover, then ALL Pax picked up the 6, which meant going back over the hill again! When we were all back together, we finished together!
MARY:
YHC led the Pax through 6MoM with American Hammers, Sit-Throughs (something new), and Shoulder Tap Planks!
Circle of Trust
YHC joined F3 in March of 2020, 1 week before the Covid shutdown! That first post involved Bear Crawls over the length of the Eola Bridge. At my first post I was in terrible shape! I want to publicly thank @Brick for getting me across that bridge! While partnering up with me, he would not let me stop, would not let me quit on myself. He encouraged me, and pushed me to bear crawl across that bridge. I learned a lot about F3 and myself that day! F3 is definitely NOT just about yourself and your own goals. It’s also about helping other Pax reach theirs. I also learned what I am capable of! I got a little light headed and I almost spilled merlot that day! It was just enough to push me into starting to put in a lot more work with the OYO workouts offered during the quarantine by F3 to get into better shape for when we all could get back together ITG! Now after 5 1/2 months I have lost 46 lbs and am in the best shape of my life!
This morning YHC shared three words that came to mind when thinking about this COT: 1) Gratefulness- I am so grateful for this group of men. Specifically @Cataracts for EHing me hard for over a year! He saw something in me that he knew F3 would bring out! (Secret: I’m slightly competitive. See Lincoln Games!) 2) Respect- We say respect in our Name-O-Rama when we get to the OGs over 50 like me, but I have so much respect for each and every Pax that gets out ITG to push themselves and each other to accelerate and be better HIMs. My wish today was for each Pax to hold that respect for the other brothers they are working out with ITG. And 3) “Oneness”- In my Men’s small group we just did a study called “Oneness Embraced.” The basic idea of it is that we are all so different. We have different stories, differnt backgrounds, different ethnicities, different beliefs, different political views, different goals. So many times though we try to change other people. We try to make them the same as us. We try to achieve “sameness.” Our goal, our challenge, should be coming together, in respect for one another, with all our differences and uniqueness to achieve a like-minded goal of becoming better husbands, fathers, brothers, friends, men. Come together in “Oneness” to become HIMs. This is the “Oneness” I think F3 encourages and exemplifies. Thanks again to every Pax with Naperville F3! And as we like to say, “Nice PUSH!”
Naked Man Moleskin
Great Push by all the Pax this morning ITG. Thanks for baring with me on my VQ! Struggled with the disclaimer, struggled with my cadence and didn’t think about how you can’t really see chalk numbers on the path when it’s still dark out! Also wanted to mention that @Aladdins younger bro @Roadtrip was also one of the 20 Pax today ITG, but he’s not on Slack yet! Let’s go @Roadtrip, get in the game!