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