01/07/2021 - The Citadel - Citadel RC – Merry-go-round – SMART running goal
AO: The Citadel
When: 01/07/2021
PAX:
Number of Pax: 13
Pax Names: Cataracts, Clipper, Fargo, Handy Manny, Pork Rinds, Puddles, Subway, Sweet Gherkins, Toady, Trailer Park, Vitamix,
DR Names:
Number of FNGS:
FNG Names:
QIC: Thumb Drive
Introduction
Good morning – Citadel
—I am not a professional
—You are here at your own free will
—I am not aware of any injuries you may have
—We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Principles of F3
—free of charge
—open to all men are
—held outdoors, rain or shine, heat or cold
—led by men who participate in the workout in a rotating fashion,
—End with a Circle of Trust
In the pre-blast, PAX were encouraged to commit to a SMART running goal that can be accomplished within 35-40 minutes. This is my first Q for run club and only the 3rd attempt to run a 5k under 35 minutes without walking. Here we go!
Warm-O-Rama
- 15 Abe Vigodas IC
- 15 Tappy Taps IC
- 15 High Knees IC
- 25 SSH IC
The Thang
The only THANG:
- Run around the parking lot loop from 5:19am to 5:55am (one loop is a about .25 miles)
**meet your smart goal**
Mary:
- 25 Bicycles kicks IC
- 15 Heal touches IC
- 10 Supermans IC
- 10 Mountain climbers IC
Circle of Trust
Don’t Rely on Past Results and Preparation for current Results/Outcomes!
I asked if any PAX had better past running stats that their current. A few raised their hands. There is a reason these PAX had a different (lower) running goal today, than say few years ago.
I found myself at times sharing how I used to be great at playing the guitar at church during my teens, or doing a lot of community service during my 20s. However, all those deeds or accomplishments or outcomes are still are from the past. I can’t justify or be gratified by it today based on my past. Just cause a PAX was able to run a 6min mile years ago doesn’t mean they can today. They would have to prepare again, now to gain the same results.
It is important not to reply on past results and preparations to justify current results or accomplishments.
During Covid, we have had a new norm. A norm to maybe get comfortable in certain areas and not push ourselves in areas we are lacking. Following are ways we can renew some goals/actions to impact our present, the following areas.
Family – Reconnect with family and spend that quality time wherever it is lacking
Fear – overcome your fears and find creative ways to accomplish this. Don’t let the limitations this world has created to limit you
Forgive – being distanced, having new routines may have led to more distanced relationships and maybe worsened relationships that were already wobbly. As this is something I struggled with, I wanted to push the PAX to find opportunities to forgive or even seek forgiveness.
Naked Man Moleskin
Many Pax accomplished their running goal with few minutes to spare. It def. took me all 35 minutes to finish my 5k.
I pushed the PAX to crack up their goals for the next RC. Hope *run* into them again and push each other!
As for me, I met my goal of finishing a 5k within the alloted time, but fell 30 seconds short of my pace. Something to improve for the next time. This is def progress for me, someone who would purposely avoid run clubs.