11/17/2020 - The Outpost - Fartlek Pyramid
AO: The Outpost
When: 11/17/2020
PAX:
Number of Pax: 19
Pax Names: Blart, Blow Dry, Blues Clues, Bob Ross, Carmen SanDiego, Cataracts, DJ Sump Pump, Elway, FIB, Impossible Burger, Motown, Parks and Rec, Road Trip, Small Cakes, The Wedding Planner, Toady, Trailer Park, Trickle,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: TPS Report
Introduction
Run clubs are always fun challenges. Need to prep to account for different paces, but also try to mix it up to avoid every run club just being about 5k’s and what not. Was hopeful this one would work out.
Warm-O-Rama
SSH, good mornings, Imperial Walkers just to get things flowing.
The Thang
Distancing was real important here. Had PAX line up in parking space, one in between each, so they could visualize the amount of space they needed throughout the workout. Then we explained the Thang:
First we’re gonna run the loop from the lot, down to the far playground, and then back, all along the path. It’s right about 1 mile. Asked that we stagger so no one is directly behind another. PAX did great keeping it safe. Did burpees until the 6 was in.
After mile Loop, right into Fartlek Pyramid:
Between the paths on the soccer field, run the following sequence:
Hard across, easy back
Hard across and back, easy across and back
Hard across, back, and across, then easy across, back, and across
Hard across and back, easy across and back
Hard across, easy back
Did BBJ’s until 6 was in (Burpee, Bonnie Blair, Jump Squat). Then jog/jailbreak back to flags.
Mary was american hammers, flutter kicks, and high plank hold.
Circle of Trust
CoR, Announcements, NoR, Prayers.
Naked Man Moleskin
Run hard. Be smart. Serve. Love. Do something hard. And Don’t Give up.