11/18/2021 - Black Panther - Clydesdale run club

AO: Black Panther

When: 11/18/2021

PAX:

Number of Pax: 5

Pax Names: Crambone, Flo, Judge Smails, Ken Doll,

DR Names:

Number of FNGS:

FNG Names:

QIC: Wine in A Box


Introduction

Black Panther clydesdale run club!!

This idea is outstanding. A run club for guys that arent built like the many cross country distance guys in F-3.

Rain held off . . . but apparently there is cold wind 24-7 at Black panther, which sucks ass. Oh well. Lets get after it.

Definitely worth the 35 minute three county drive to get there . .

Warm-O-Rama

15 SSH

10 abe vigodas

10 micheal phelps

The Thang

First a warm up lap around the parking lot.

Suicides

  • Run to the first cone and back, then put the conduit behind your back and do a “sit down squat” on your coupon so your as hits the coupon. (Too many guys cut off squats way too high. Squats are an excellent way to keep your knees healthy and strong, so proper deep form is very important.
  • Then second cone, and two squats.
  • All the way through the 7th cone
  • Then do this in reverse order.
  • Then sprints to the first cone, then walk back to start. Do these all the way through the 7th cone
  • Then another parking lot lap.
  • Then backpedal to the forst cone, then run forward back to the start.
  • Do this through all 7 cones.
  • Holding the conduit for balance and facing one way, extend your left leg as far out as you can and do a DEEP sumo squat. Do this to the first cone.
  • Do the deep sumo squat back but kicking the right leg out (incredible hip flexor and groin stretch
  • Mosey to the pavilion for some deep quad and leg stretches
  • 6AM

Circle of Trust

“The oak fought the wind and was broken, the willow bent when it must and survived”

  • Robert Jordan

Its important to listen to our bodies and not push ourselves to the point of injury. Bend when you HAVE to so you can stay of the MASH unit and stay healthy for yourself, your family, your kids, your job, etc. Dont fight against something that you cannot change or beat. Push yourself, but dont overdo it.

Also, Thanksgiving is a time for thanks. But for a lot of people it can very traumatic. Whether its stress from work family life, experiencing a loss, etc . . . the holidays can be a sad time for some. SO reach out to a brother that you havent seen in awhile and do a check up on them. Make sure they are doing OK.

 

Prayers

Naked Man Moleskin

Even though the back and forth commute is longer than the workout, its still worth it to see my fellow clydesdales.

Ken Doll- Im glad you liked the squats! Especially for taller guys like us, its crucial that we keep our knees in good working order

Judge Smails- Everytime I post with you im amazed by the body transformation you have overgone in the last year. Its truly inspiring.

Flo- Ugh . .. plantar Fascitis is a real bitch. Im really glad you came out and I hope it heals fast for you.

Crambone- Great job holding up the 6 and kicking ass on the runs! Excellent job as site Q as always!

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