06/03/2021 - Black Panther - Big Guy Run Club
AO: Black Panther
When: 06/03/2021
PAX:
Number of Pax: 7
Pax Names: Crambone, Flo, Judge Smails, Ken Doll, Sir Mix-A-Lot, Sosa, Unicycle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Welcome to the first ever “Clyesdale Run Club” at Black Panther. What started as a conversation at a Saturday morning coffeeteria has become a reality – a run club for the guys who want/need to work on their running ability, but can’t quite keep up with the usual run club fellas just yet.
As Unicycle proclaimed, “Not since early 80’s Budweiser commercials have you seen such large mammals run like that.”
Warm-O-Rama
- SSHs – 15 IC
- Tappy Taps – 10 IC
- Imperial Walkers – 20 IC
- Good Mornings – 10 IC
- 60 seconds of stretching OYO
The Thang
Thang 1: Interval Running
- Run a large loop around the school. Intervals of 90 seconds of running and 60 seconds of fast walking. I called out the intervals as we went along.
Thang 2: Reps and Running
- Round 1: 20 Squats, 20 Lunges, and 20 Merkins + Mosey around the parking lot
- Round 2: 20 OHP, 20 Curls, and 20 Rows + Mosey around the parking lot
- Round 3: Combine reps from rounds 1 and 2 + Mosey around the play ground and back
Mary:
- LBCs – 30 IC
- Flutter Kicks – 10 IC
- 60 Seconds of Stretching OYO
- Big Boys – 10 OYO and then hold a low plank (45 seconds)
- Star Gazers (about 60 seconds)
Circle of Trust
Count-O-Rama (7)
Announcements – Thanks Crambone!
Name-O-Rama
I didn’t prepare a lot to say today, but I’ve been thinking a lot about GRATITUDE. It is easy to lose sight of the good stuff all around us. This week I moved one of our formally-homeless clients into his own apartment. His gratitude was powerful, and it definitely impacted me. Whatever you’re going through, whatever you’re facing in the days ahead, do not lose sight of the good stuff. Maintain a spirit of gratitude for all the good stuff, no matter how small it may be.
Naked Man Moleskin
Thanks to all the pax who joined me for the first ever Clydesdale Run Club at Black Panther. I believe we are going to keep doing this on Thursdays. We invite others to join us. It will be a great opportunity to start adding running into your workout schedule, or even to rehab an injury. There is a place for everyone!