04/12/2023 - Dark Tower - AOVQ – RC – BRIDGE WORK

AO:

When: 04/12/2023

PAX:

Number of Pax: 19

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Supply Chain


Introduction

DARK TOWER
RUN & RUCK CLUB
WEDNESDAY 4/12/2023 5:15 AM

How many bridges can you do?

It’s going to be tight if you want to finish this challenge. We’re going to do a quick stretch and get moving so come warm or come early for a warm up lap.

Riverfront Cafe bridge (2) = 0.5 miles
Eagle Street bridge (3) = 1.2 miles
Dandelion Fountain bridge (4) = 2.2 miles
Main Street bridge (5) = 3.3 miles
Washington Street bridge (6) = 4.6 miles

Make a goal.

Bring running shoes that are not afraid of a little bit of grass.

Warm-O-Rama

Motivators

Tappy Taps

 

  • Quick overview of route
  • Advised PAX to finish workout at the top of Rotary Hill at 5:58 a.m. (leave 2 min for OYO stretching)
  • Advised PAX to be mindful of the time and their location at 5:50 so-as to plan their return

The Thang

RIVERWALK BRIDGES & ROTARY HILL LOOP

  1. Start in DT parking lot
  2. Run/Ruck around Tower on Riverwalk heading West
  3. Cross Centennial Park bridge and turn right on Riverwalk heading East
  4. Cross Riverwalk Cafe bridge, run/ruck around the cafe, run/ruck up Rotary Hill (grassy, sledding portion) to the top
  5. Run down the back of Rotary Hill (parking lot side) and around the flag to complete lap 1
  6. Repeat steps 1-3
  7. Cross Eagle St bridge, turn right on the Riverwalk heading West, run around the cafe, run/ruck up Rotary Hill
  8. Run down the back of Rotary Hill (parking lot side) and around the flag to complete lap 2
  9. Repeat steps 1-3
  10. Cross subsequent bridges (Webster St/Dandelion Fountain, Main St, Washington St), run/ruck around the cafe and up Rotary Hill

 

Circle of Trust

Work ethic & consistency.

 

I have never been a Kobe Bryant fan but I recently stumbled on an interview of him and it is clear his work ethic is 2nd to none and the #1 reason he contributed to his success.

Kobe simplified the long-term results that came from consistency and intensity by comparing one guy who works out three times per day for 12 months to a guy who works out two times per day for 10 months and then kicks it up to four times a day for two months. Kobe’s take was that the guy who worked out two times per day for 10 months and then ‘crammed’ the last two months could never catch the first guy. The first guy who had consistently been working out three times a day simply had a stronger base.

F3 isn’t magic. You don’t just slap an F3 sticker on your car and all of the sudden you’re swole. Consistency and hard work are where the results come from. Keep showing up and working.

Naked Man Moleskin

I led this Q in spite of some hip flexor pain I’ve had this last week. I probably should have found someone to cover for me until I get back in shape but this was only my 2nd Q…nuff said?

It was a perfect morning for a run along the Riverwalk. I was impressed to see the ruckers modify their movement to walk backwards up hill…extremely good for balance and strengthening often unused leg muscles. Well done guys!

Held CoT at the top of Rotary Hill, which is 2nd to none on a clear morning right before the sun comes out. Sunrise was 6:17 am today so got to see the city wake up during cool down/stretch/CoT.

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