07/26/2022 - The Outpost - BC RC OP
AO: The Outpost
When: 07/26/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
PREBLAST OG Outpost Run Club Tuesday 7/26 5:15am
It is a Run Club … we will run! All levels of runners encouraged!
More importantly, if you are able…stick around for late start OP. It will be Snap Crackel Pop’s VQ and that dude has been killing it! HC for the run club below 
Got the AO around 5am. Planted the flag, set up my bucket of jump ropes by the path and started to circle up.
Five Core Principles, Disclaimer, Mission Statement, and Credo recited.
Warm-O-Rama
Tappy Taps IC x 10
Abe Vigoda’s IC x 10
Right Leg Over Left Hamstring Stretch – roughly 20 seconds
Left Leg over Right Hamstring Stretch – roughly 20 seconds
On your 6 … Groin Stretch – roughly 20 seconds
High Plank – Right Calf Stretch – 20 seconds
High Plank – Left Calf Stretch – 20 seconds
SSH IC x 20 increasing speed every 5
Mosey over to the path that connects the two parking lots. This is “Corner 1”.
The Thang
Thang
The concept was pretty simple today. I wanted PAX to get their miles in, but I wanted to make sure we crossed paths a little more often than usual. So the idea was to start at corner 1 (NW corner of loop) and head south. Once there do 10 Freddie Mercuries, each leg is 1/2. Then back to start. Do 25 jump rope revolutions at start.
Next head south again, then east to the intersection of the path that leads to the playground. This is corner 3. Do 10 merkins at corner 3. Run back to corner 2 and do 10 Freddie Mercuries, each leg 1/2. Run back to corner 1; 25 jump rope.
Head south, then east, then north to the corner by the bathrooms and second pavilion. This is corner 4. Do 10 Freddie Mercuries. Run back to corner 3; 10 merkins. Run to Corner 2; 10 Freddie Mercuries. Run back to corner 1; 25 jump rope.
Head south, then east, then north, then west completing one full lap and back to the starting point. 25 Jump rope. Head back east towards corner 4 and pick up the 6. Most PAX completed this final round which totaled about 3 miles.
Mosey to the north parking lot for “Mary”.
Mary
Run about 80-90% speed from Island 1 to island 2. Do 20 LBCs, mosey back to island 1 and SSH for the 6.
Run about 80-90% speed from Island 1 to Island 3. Do 15 Big Boys, mosey back to island 1 and SSH for the 6.
Run about 80-90% speed from Island 1 to Island 4. Do 10 BigBoy/American Hammer 1/4 ratios. Mosey back to the flags.
Hamstring Stretch and Quad Stretch till 0600.
Recover!
Circle of Trust
Count – 14
Announcements – Thanks Tang!
Name-o-Rama – Initech, Snap Crackel Pop, Cousin Eddie, Handy Manny, Chaps, Dr Dolittle, C-Bus, Fargo, Carmen San Diego, Road Runner, Sputnik, Iced Tea, Tang, Bean Counter
CoT
After doing some extensive research on running last night, I came away with two tidbits.
- Slow runners make fast runners look even better. You’re welcome!
- There are two types of people in the world. Those who hate running. And those that are fucking liars.
In all seriousness, I’ve continued to learn that running is an important part of my fitness journey. I may never by more (or less) than a 9 minute mile guy, but getting out and doing the things you aren’t the best at will only make you better. Embrace your weakness and work on improving them. Thanks for coming to my TED Talk.
Naked Man Moleskin
Last time I Q’d a run club I made the mistake of telling PAX it would NOT be an Out and Back. I got 5 HC’s for an otherwise usually popular post. This time around I did NOT MENTION it wouldn’t be out and back. Mixed results… not many HC’s BUT we also had the Golf Outing yesterday. Not surprising that guys may have wanted to see how the night/morning went before committing to anything. All in all, a few late HCs and a few guys who showed up without an HC and we ended up with 14 PAX. Pretty damn solid if you ask me.
Hope the guys enjoyed a little ‘mix’ of running paths. Again, my goal was to have us cross paths more often in an effort to encourage each other or even just give the slight head nod to let your fellow PAX know they are doing an awesome job getting out here and after it.
Look forward to my next “NON OUT AND BACK” Run Club! – BC