10/14/2021 - The Citadel - Mouthful of Rain Run Club
AO: The Citadel
When: 10/14/2021
PAX:
Number of Pax: 18
Pax Names: Aladdin, Appletini, Bob Ross, Cataracts, Fargo, Handy Manny, Iced Tea, Laimbeer, Mumbler, One Bar, Ozark, Parks and Rec, Puddles, Road Trip, Stay Puft, Urkel,
DR Names:
Number of FNGS:
FNG Names: Aguila
QIC: Clearcoat
Introduction
Pre Blast Citadel RC
10/14/21 5:15am
Come out to Citadel and join me as I lead my first run club! We will be working on our endurance and breath work. Bring a water bottle and a headlamp. 
We will be running on and off the pavement. Lace em up and drop those HCs! 
Warm-O-Rama
WoR
Goofballs x15 IC
Smurf jacks x15 IC
Imperial walkers x15 IC
Tappy taps x15 IC
Goodmornings x15 IC
The Thang
Moseyed over to the north bridge of Waubonsee Creek. Run lap from north bridge to south bridge. When going past south bridge towards north, take a mouthful of water and sprint back to north bridge, focusing on breathing through the nose. hold water in mouth entire time if able.
Circle of Trust
If you would’ve told me a year ago that id be running in the rain at 5am with 18 other guys I would’ve told you you’re crazy! But here I am praying for rain so I can go run with 18 other guys. lol Going through this pandemic year and family issues F3 has been a big part of my life and daily routine. I am grateful for this group of men and the accountability and inspiration you men have brought into my life. I fell like the first day I came out I planted a seed of improvement within myself and every time I come out I water that seed to grow and when I don’t I feel like I do the opposite. I want to encourage you men to keep watering that seed you have planted within yourself!
Prayers offered for Cataracts daughter on her job interview, Chop shops brother, Parks and Recs family, Appletinis brother and lastly Appletinis knees to recover from the abuse he puts on them.
Naked Man Moleskin
I recently finished listening to the audio book “Breath” by James Nestor and it completely changed my outlook on breathing. I highly recommend it. A few quotes from the book.
“It turns out that when breathing at a normal rate, our lungs will absorb only about a quarter of the available oxygen in the air. The majority of that oxygen is exhaled back out. By taking longer breaths, we allow our lungs to soak up more in fewer breaths.”
“Mouth breathing, it turns out, changes the physical body and transforms airways, all for the worse. Inhaling air through the mouth decreases pressure, which causes the soft tissues in the back of the mouth to become loose and flex inward, creating les space and making breathing more difficult.”
“The perfect breath is this: Breathe in for about 5.5 seconds, then exhale for 5.5 seconds. Thats 5.5 breaths a minute for a total of about 5.5 liters of air.”
Thank you men for giving me the privilege to lead this morning run club! I wanted to to something a little different than our usual out and back and challenge us in a new way that can help tremendously.
Much Love
csh csh
-Clearcoat