04/19/2022 - The Outpost - Double Tap Qs – Run Club

AO: The Outpost

When: 04/19/2022

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Bean Counter


Introduction

PreBlast Tuesday 4/19 5:15am – The Outpost RUN CLUB (!?!?) – I will start with an apology. I apologize in advance because this will not be an “Out and Back”. I believe we will still get some miles in, but my plan is to stay somewhat together and work in various running speeds. Not exactly a RCVQ (Q’d once on Virtuosity) … but pretty damn close. Join me to stretch the legs, burn your lungs, and push each other to the finish!

Got to the AO at 5:00am. I guess I was excited to get the morning started! Checked for any last minute HC’s and then got out and ready to roll. Speaker on. Flag Planted. Circle up. Let’s go!

5 core principles and disclaimer given.

Warm-O-Rama

Good Mornings IC x 10

Mosey to West End of North Big Lot – Calf Stretch 10 seconds each

Mosey to East End of North Big Lot – Triangle Taps IC x 10

Mosey to Path – Toy Soldiers IC x 10

The Thang

Thang 1 – OP Path

Run East – 5k Pace

Run South – 90% (Not quite a Sprint)

Run West – 5k Pace

Run North – Bernie Sanders

Repeat – When Done with 2nd lap, go to North Big Lot and mosey .25 loop till the 6 is in.

Thang 2 – Interval Runs

5 islands – 90% run w/mosey back – Pick up the 6 after each round.

Thang 3 – Suicides in Main Lot

Mary

E2K x 20 Each

Hammy Stretch

Quad Stretch

Calf Stretch

Circle of Trust

Count – 7

Announcements – Thanks Tang!

Name-O-Rama – Kapusta, Singlet, Chaps, Speedo, Bob Ross, Tang, Bean Counter

CoT

“It’s not about thinking outside of the box. It’s about realizing there is no box.”

Whether it be doing a run club to get better at running … coming out to bootcamps to get stronger overall … or being severely humbled at a black diamond workout … push through your ‘boundaries’. You’ll realize the boundaries do not really exist. Nothing is impossible. This applies to physical fitness but also to home life, work life, etc. Don’t restrict your potential. Accelerate.

Naked Man Moleskin

Don’t mess with the PAX “Out and Back” routine HA!

Thanks for all you do Tang … being a Run Club siteQ has got to be one of the more challenging ‘positions’ here at F3. Way to ensure no man was left behind.

A pleasure leading my first in person Run Club. We clocked in just over 3.5 miles, had some music going, and stayed together. Mission accomplished. – BC

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