03/03/2021 - Dark Tower - Fun Club
AO: Dark Tower
When: 03/03/2021
PAX:
Number of Pax: 11
Pax Names: Cousin Eddie, Dingo, Mia Hamm, Patchouli, Poutine, Road Trip, Sparky, Sweeney Todd, The Wedding Planner, Thumb Drive, Tiny Dancer,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Run Club
Stretch your legs. We’ll get some distance. All paces welcome. I led this route back in July. Good for at least 4 miles. Make sure you have a timing device or you run with someone who does. HC in the thread.
The Scene: It was partly cloudy. In the 30s. YHC woke up late….again..so I was scrambling to get to the AO on time. Luckily I rolled in at 5:13am (speed limits are just suggestions, right?)
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Triangle Taps (IC – 4 count) x 20
Goofballs (IC – 4 count) x 20
Monkey Humpers (IC – 4 count) x 20
The Thang
THANG – RUN!
Sparky wins the research award. He searched our backblasts for this route that I said we did in July so he was well prepared and provided us with some icy spots to avoid.
Take Aurora Ave. to West St. Head south to Rickert on your way to 75th St. and then turnaround. It’s 2 miles from DT parking lot to 75th St. via West St. so a 4 mile round trip was on tap. I gave them the goal. Run 17 minutes or to 75th St. and turn around, whichever came first. If they made it back to the parking lot before 5:55 then they were to take the ¼ mile lap around Rotary Hill.
Mary
Plank – 1 minute
Cobra – 20-30 seconds
Downward Dog – 20-30 seconds
Calf stretch – 20 seconds each leg
Child’s pose – 30-45 sec
Circle of Trust
Announcements
Frontline OCR ruck this Saturday, 9am
Save the date 3/20/21
Q source Fridays
Q sheet – get on it!
Prayers
Thomas the Tank Engine and his family
Naked Man Moleskin
I like WandaVision. If you couldn’t get through the first couple episodes, slog through it because there is a good payoff. This quote from last week’s episode took me by surprise.
“What is grief, if not love persevering?”
I love the simplicity and the eloquence of this quote. It is a truth bomb wrapped in a warm hug. Make sure to let love in your hearts today, no matter how hard it may be.
Lord, thank you for this fantastic morning and giving us the ability to run and exercise our hearts, our minds and our souls. Bless each of these men as they go about their day. Bless them to open their hearts to the love all around them. In your name we pray, Amen.
Peace,
Cousin Eddie