11/10/2021 - Other - BDRC @ Benet Track

AO: Other

When: 11/10/2021

PAX:

Number of Pax: 13

Pax Names: Augustus Gloop, Ball Boy, Bassmaster, Big Gong, Bjorn, Bush Push, Crash, Harbaugh, Nala, Putt Putt, Serena, Stay Puft, Wide Right,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Serena


Introduction

BDRC Wednesday 11/10 0500 at Benet High School Track

Let’s keep the train rolling from last week with another burner! HC NOW!

Baby Hands told me I could steal any of his PAX for his little run club down the street as long as I pushed them to the limit without killing anyone. Uhhhhh “Ball Boy and Wide Right it is time for call outs!”

 

Warm-O-Rama

F3 5 Core principals

Side Straddle Hops

Imperial Walkers

High Knees

Warm up 1/4 mile lap

The Thang

Thang 1 – split into two groups based on your comfort level. Slower group on inside track lane. Faster group on outside track lane. Indian run mile with your group. “Slow group” was still sub 7.

Thang 2 – 5 minutes non stop stair work on the bleachers

Thang 3 – 3 miles of interval training in pods of 3-4 PAX. 1/4 mile on, 60 second breather. Each member of pod rotates who leads. We only finished 2.75 miles based on next Thang needing to begin.

Thang 4 – 5 minutes of sprints 50 yards across the football field. I think we got 12-14 sprints in.

Thang 5 – Repeat Indian run mile

Circle of Trust

  1. Smile – It always works out in the end!
  2. Be Kind – You have the power to make people feel good!
  3. Don’t Give Up – If it doesn’t work the first time, find another way!
  4. Don’t Compare – Everyone’s on a different journey!
  5. Avoid Negativity – Avoid negative thoughts, situations, & people!
  6. Make Peace With Your Past – Focus on being present & creating a better future!
  7. Take Care Of Your Body & Mind – One struggles to survive without the other!

Prayers for Stay Puft’s niece and their whole family.

AAR – great variety, good job staying in groups and pushing each other, check the bleachers first before using the stairs (my fault – they were a little moist)

Naked Man Moleskin

BDRC’s are on a roll. The call out lists may get a little annoying and sloppy at times but the feedback from guys that give a BDRC a chance and the growing attendance numbers show that it is working. All we ask is that one new guy a week gives it a try and steps out of their comfort zone to push themselves just a bit farther than they normally would.

Putt Putt and Crash – Way to give BDRC a try for the first time. See you both next week!

Stay Puft – 2 weeks in a row brother.

BassMaster – You love running. We all know it.

Wide Right – Don’t complain about what group you get put in! We all see your beast mode activation on Strava.

Augustus Gloop – I am glad you chose the correct Indian Run group. A second call out in front of all the PAX in less than 12 hours would have been awfully uncomfortable for all involved.

Great work to all the guys

 

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