06/07/2021 - The Complex - Knoch Knolls Roundabout
AO: The Complex
When: 06/07/2021
PAX:
Number of Pax: 5
Pax Names: Cousin Eddie, Flush, Magellan, Mia Hamm, Nest,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
There will be running. HC in the thread.
The Scene: In the 70’s. I pulled into the parking lot around 5:05. The air was thick. Nest’s car was there as he was logging an additional 5 miles of EC before the run club. Magellan, Flush and Mia Hamm all showed up on time.
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. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
When running, it’s important to engage your core, so the warmup is going to look a little like Mary.
Capri lap around the parking lot with butt kickers, Super Marios and Links
American Hammers IC (4 count) x 25
LBCs IC (4 count) x 25
The Thang
THANG 1 Knoch Knolls Roundabout
Run one loop around the Baseball Fields
Take the Knoch Knolls trail to Knoch Knolls park.
Run a loop around the park. Make a right and take Knoch Knolls Road to Ring Rd. Make a right.
When you get to Washington Street, make a right. Take that back to Naper Blvd. Make a right.
Run back to Royce Road and the flags. This is about 3.5 miles.
Run loops around the baseball fields until the 6 is in. Mia Hamm, Nest and Flush did one loop as I struggled to make it back.
THANG 2 Bernie Sanders suicides
Sprint to light pole, Bernie Sanders back to start. Repeat all the way down.
Mary
Hamstring stretches (30 seconds each leg)
Quad stretches (30 seconds each leg)
Side stretch (30 seconds each leg)
Butterfly stretch (30 seconds)
Pigeon stretch (30 seconds each leg)
Circle of Trust
Announcements
Gear orders due June 14th.
Prayers
Ebenezer and his family
Naked Man Moleskin
Running used to bring me a lot of joy. I’ve run 3 marathons (my fastest at 5 ½ hours), 7 or 8 half marathons, countless 5Ks and 10Ks. Then I stopped for a while due to my shoulder injury and general depression until I started F3. I was slow AF at the beginning with about an 11+ minute pace. But I was doing it. I was finding joy again in it. I was improving my pace. I felt good doing it. I had run the fastest 5K in my life last year at about 24 minutes.
Then I got Covid and I felt like I lost all the gains I had made. Now, it’s starting to feel like a chore. My body hurts. I’m not as fast as everyone else. I have trouble maintaining a good rhythm breathing. I feel like I need to keep up with those that I used to have no problem keeping up with. Maybe it’s all in my head. Maybe it’s long term affects of the virus. Maybe I’m just looking for excuses.
So today I wanted to try something different. I wanted to create a different route that hopefully would lessen my anxiety around running. I wanted to have fun with it again.
Thank you all for coming out today.
Lord, thank you for getting us out of bed to improve our hearts, our minds and our bodies. Thank you for the pleasant weather. Bless each of these men as they go about their day and protect those around them. Amen.
Peace,
Cousin Eddie