07/01/2021 - Black Panther - Blueprints World Tour – Day Four
AO: Black Panther
When: 07/01/2021
PAX:
Number of Pax: 12
Pax Names: Blueprints, Carmen SanDiego, Chop Shop, Columbus, Crambone, Dick Cheney, Judge Smails, O’Douls, Thomas Tank Engine, Unicycle, Urkel, Zima,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Blueprints
Introduction
@channel PREBLAST — BLACK PANTHER — THURSDAY JULY 1 @ 5:15 am — DAY FOUR
The Clyde S. Dale Memorial Run Club and Emporium will be open for business again tomorrow at ye old BP. @Blueprints is bringing his word tour to the great state of Iowa and the AO known as Black Panther for some CRC action. We will be moving the whole time, including warmup but like the name implies we are going to be all about putting in the work and not setting any land speed records. So show up ready to move and ready to work. You guys know the deal all sizes, shapes and speeds are welcome, but if yer not a “big fella” or just generally fast, consider adding some weight to help keep the team together. If you don’t have a vest or some other form of weight I am sure I can find something in my trunk leftover from this mornings adventure. So HC down yonder, lace em up and let’s move.
Warm-O-Rama
5:15 – Circle Up / Disclaimers
Welcome to F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who partake in a rotating fashion
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have. Modify as necessary
5:16 – Running Warmup
- High Knees / Butt Kickers
- Frankenstiens
- Karakoe / Shuffle
- Arm Circles
- Zeldas / Marios
The Thang
5:20 – Rugby Mosey around to park
- Two lines, two balls
- passing the balls back and forth Zig-Zag
- When the balls get to the back of each line run the to the front
- Repeat
We made it about 3/4 of the way around the loop and as we were passing the hill I had an Idea. In an effort to let the Six catch up we “Took a break” and ran sprints up the hill until the 6 arrived.
Then after one last sprint for everyone we said good morning to Plainfield as only F3 can. With 40 Monkey Humpers at the top of the hill.
We then reconvenied the Rugby Mosey to the baseball fields.
The count for dropped balls at the finish of the Rugby Mosey was 8. So we did 8 penalty (deconstructed) Burpies (Squats, Jump Backs, Merkins, Jump Backs, Thrusters)
5:44– Thang – Interval Training between ball fields
Line up on the line buy the shack.
Sprint ~40 yards – to First Light Pole, mosey to dumpster and back to start
Sprint ~80 yards – to Second Light Pole, mosey to dumpster and back to start
Sprint ~120 yards – to Third Light Pole, mosey to dumpster and back to start
Sprint ~40 yards – to First Light Pole, mosey to dumpster and back to start
Mosey back to Flags
5:58 – 1 MOM
Hold Canoe – 1 minute
5:59 – STARGAZERS
6:00 – RECOVER RECOVER
Circle of Trust
I was going to give a COT that I had used previously but the piece of paper blew away.
So I decided this would be a good chance to tell the story of my most glorious day.
About a month ago I bribed my daughter with new dog if should would run a 5 K with me. She agreed and race day came. This was a small event in central Wisconsin so as we step up to the start line there where only like 5 other runners, and the rest were clearly walkers. When the run first started I told her my goal was about a nine and a half minute pace. her typical pace for cross country is under 8 minutes.
We went out a pretty good clip and I was feeling great. About a half mile in I looked at my watch and saw we were at an 8 minute pace. I said, wow we are flying, I am not sure how long I can keep up this pace.
At about a mile in my daughter moved from about 2 steps ahead of me to a pace or so behind. I did not think much of it and kept going. A couple hundred yards later I had opened a little lead. Checking over my shoulder now and again I did what any good loving father would do… I kept going. By the time we got out of the woods at 2 miles I looked back and she was almost a hundred yards behind. I gave her a thumbs up to check and see if she was okay and I got a thumbs up back. Safe in the knowledge that she was ok I did the kind and loving thing. I put the hammer down. I was had slipped a little in speed but was still averaging just over an 8 minute pace. I really had a chance to put in a good time here and possibly beat my 15 year old daughter. I pressed on. When my watch buzzed the third mile I was still no where near the start line, I could not even see it yet. But I was cooking with gas so on I pressed. 33:14 after starting I crossed the finish line which was almost exactly 4 miles. My average pace was 8:26 and I beat my daughter by six minutes.
I am not going to lie it was one of the most glorious days of my recent life. And all the credit goes to two things, but really one thing. First to the men of F3 for EHing me, for pushing me during workouts, for texting me to ask where I am posting and letting me know I was missed when I did not post. F3 has made a huge difference in my health and my life. Secondly I owe F3 for my weight loss. I the story yesterday but my weight loss journey is not about perseverance it is about knowing when to ask for help and having the humility to admit I could not do it on my own.
So thanks to the PAX to came out today and to all the men of F3 for helping me outrun my daughter.
Prayer
Naked Man Moleskin
Black Panther is a great AO but this Clydesdale Run Club is a great group of guys. This workout was not fast but it was very tough. These guys never gave up, they did however not have the best of hands.