07/16/2021 - The Citadel - Back Blast for Thursday, 7/15/21, Citadel Run Club IN THE RAIN – Bob Ross as Q
AO: The Citadel
When: 07/16/2021
PAX:
Number of Pax: 12
Pax Names: Bassmaster, Cataracts, Fargo, Handy Manny, Ice Tea, Nala, Parks and Rec, Puddles, Subway,
DR Names:
Number of FNGS: 0
FNG Names: Baby Gloss, Dr. Suess
QIC: Bob Ross
Introduction
Today, goal was to run (2) Timed 1-mile runs, out and back, and deliver on our Personal Best.
The warm, rainy morning started with a 2 mile EC Scout Run to put out the Cones along the 1-Mile Course.
Warm-O-Rama
Getting back from EC Scouting Run 3 minutes late, Fargo, as our Site Q, launched the start of Warm-up and included SSH’s and Arm Circles.
Thank-you, Bro!!
Upon arrival from EC Run, BR jumped back in Q and finished warm-up with Cross-over leg Stretching, in cadence: 15-Alternate toe touches, 15-Tappy Taps, 15-SSH’s & 15 merkins.
We were ready to go.
The Thang
Mosey as a group out to the North Bridge, cross over, and that’s where will start.
All lined up — 3 count– and we were off on our 1st timed mile
Bassmaster led the way.
Fargo rolled in 2nd.
Parks and Rec finished 3rd. All others came in till we were 12 in. Personal Bests all around!
At the end of the 1st mile, we gathered at the concrete pad along the trail and did exercise sets in cadence of 15 each and included:
SSH’s, Forward Lunges, Cross-over leg stretching.
With all 12 in, and exercise sets done, we lined back up for the return, timed 1-mile Run.
A 3-count by Cataract and we we off.
Again, Bassmaster was out in front.
This time, however, Parks and Rec pulled up in a close 2nd and Nala rolled in 3rd.
Fargo covered our 6 and even our 6 finished with personal bests by a a minute.
We did SSH’s, Each PAX Called out his mile times and we jogged back to the Flags. It was 5:55AM.
We circled up at the Flags, it was 6:00 AM and we started Count-o-Rama.
Circle of Trust
Taking a knee, in a ball of man, we prayed for intentions from the PAX, including Tiny Bubbles’ continued health, Carmen Sandiego and his parents, Ice Tea’s friend’s spouse with skin cancer.
BR read Psalm 15, as it was the 15th of July.
we closed with a Our Father.
Naked Man Moleskin
We pushed each other and pushed ourselves to excel and accelerate at our very best. The 1-mile runs strengthened each individually and strengthened our Brotherhood.
We also achieved Personal Records. Shout out for the posted times on our Slack channel:
Bassmaster: 6:18 — a PR and 1st place, best time overall for the morning!!
Parks and Rec: 6:35 — a PR on the 2nd Run!!
Fargo: 6:53 — A PR and finished 2nd on the 1st run!
Handy Manny: 7:45 — A PR!! Congratulations!
Cataracts: 10:53 — bettered his PR by a minute and 10 minutes is within reach, Cataract says!
Baby Gloss: 10:53 — only his 4th Run Club!.
Subway: 9:37 and on a huge comeback from his Rx surgery. Congratulations!
Nala: 7:19 — a PR and finished 3rd on 2nd mile!!
Bob Ross: 7:24 — a PR and grateful.
The 1-mile runs strengthened each individually and strengthened our Brotherhood.
#Strongertogether