10/07/2020 - Dark Tower - Dark Tower Run Club – 5K + Hills
AO: Dark Tower
When: 10/07/2020
PAX:
Number of Pax: 21
Pax Names: Aladdin, atat, Backdraft, Bjorn, Bozo, Cupcake, Drago, Flo, Flush, Happy Meal, Magellan, Muggsy, Radio Flyer, Road Trip, Shandy, Snart, The Wedding Planner, Townie, Wide Right, Woodwind,
DR Names:
Number of FNGS:
FNG Names:
QIC: Augustus Gloop
Introduction
Beautiful morning for a run club at DT! This one specifically was mapped for PAX to knock out the F3 Naperville Foundation 5K.
Nearly 60 degrees around 4:30am as I set up cones for the out and back. After setting up cones for the bonus hill work, I found AtAt and Wide Right getting ready to set out for some EC. After they took off, I awaited the PAX arrival, nerves high, but hands steady…
Warm-O-Rama
PAX started rolling in around 5am. At 5:15 I reviewed the 5 core principles and the disclaimer was given.
25 Side Straddle Hops
25 Tappy Taps
20 s Hip Flexor Stretch – Each Leg
20 s Quad Stretch – Each Leg
Short mosey to the starting line
All watches set…
The Thang
We ran the 5K as an out and back down the Naperville Riverwalk heading west and onto the Dupage River Trail. Turn around point was at the Ogden Ave. overpass.
Once returned to Rotary Hill Park and the 5K times noted, PAX continued to the hill for 11’s up and over the backside of the hill. Jump Squats and Big Boys on either side of the hill start at 10 Jump Squats and 1 Big Boy, 9 and 2, etc.
For a few PAX it was their first 5K and for some a PR was set! All around great work ITG today!
MOM
25 Boxcutters
25 American Hammers
25 Flutter Kicks
15s Regular Plank
15s Right Hand up
15s Regular Plank
15s Left Hand up
15s Regular Plank
15s Low Plank
Circle of Trust
“Your body can stand almost anything. Its your mind that you have to convince.”
I started F3 mid July and it has impacted my life in many ways in a short period of time. Most significantly is it has pushed me farther physically than I would have ever expected and help train my mind to stay along for the ride.
This is all because of the great men I have met in F3. Pushing to get out ITG each day, pushing to accelerate faster and pushing for the extra you didn’t know you had.
For me, the convincing was always the hardest part and F3 has “picked up my 6” in that respect, more ways than I can count.
Thanks to all who attended my VQ and to all who come out ITG everyday and push to get stronger together!
Prayers for Bongo’s surgery and a speedy recovery; for Cousin Eddie and his family.
Naked Man Moleskin
Note to self…cheap Target glow sticks don’t necessarily cut it ITG….