07/08/2020 - Dark Tower - DT Run Club-Change of Perception
AO: Dark Tower
When: 07/08/2020
PAX:
Number of Pax: 10
Pax Names: afib, Cupcake, Curds, Mayhem, Patchouli, Poutine, Skilling, Sweeney Todd, The Mullet, Tonka,
DR Names:
Number of FNGS: 0
FNG Names: n/a
QIC: Tonka
Introduction
PAX were given a glimpse into the THANG in the preblast. Each provided YHC with their 5K and 1/2 marathon paces. Stage was set…
Temp was in the 70s and humidity was high. Knew this was going to be a tough one, but we still had 10 PAX that were up for the challenge. 5 core principles were given.
Warm-O-Rama
5 Minute moving warm up. Along with a slow mosey the PAX participate in Karaoke. high knees, butt kickers and skipping.
The Thang
Running plan 3/4/5/4/3 Minute ladders
3min @ 5K or faster pace
3min @ 1/2 marathon pace
4min @ 5K pace or faster pace
4min @ 1/2 marathon pace
5 minute @ 5K or faster pace
5 minute @ 1/2 marathon pace
4min @ 5K pace or faster pace
4min @ 1/2 marathon pace
3min @ 5K or faster pace
3min @ 1/2 marathon pace
Mary
LBC 39 IC
Dying Cochroach 39 IC
Cochroach Resurrection 39 IC
Plank 60ish seconds
Circle of Trust
Can’t, won’t, will never–>I have yet to…
11 years ago I was 217 lbs and a pack a day smoker. I used the first three words above a lot. I can’t quit smoking, I won’t ever run, I will never lose this weight. As my 30th birthday approached something changed. I signed up for a 5K and made a $100+ investment in running shoes. Since that March 2010 I haven’t looked back. Last year I was able to complete my first marathon, which was a “will never”. Today you helped me with 1 training workout towards my goal of completing my 2nd marathon.
YHC is sharing the above not for a pat on the back, but to let you know you can still change your perception. If you find yourself using, “can’t, won’t, will never” in a sentence, just change it to “I have yet to”.
Finally, due to COVID I am unable to run with my training team. I appreciate you all coming out and helping me push my workout to another level that would not be attainable alone.
Naked Man Moleskin
Traveling to different AOs is one of the most enjoyable aspects of F3 for YHC. DT is always an enjoyable place to visit. PAX wardrobes are a little different than at the Citadel, but who am I to judge I just sell trucks.
Special thanks to Curds for flipping the script on Mary. Was planning for some easy stretching, but he said he wanted ab work.