10/17/2022 - The Complex - Negative is a Positive
AO: The Complex
When: 10/17/2022
PAX:
Number of Pax: 23
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Who says you can’t Q when you are recovering? Who says, “If you can’t do it, don’t Q it?” Not YHC. On 10/17/18, Sesame Street introduced me to F3. Tomorrow will be my 1180th recorded post, my 139th recorded Q and the beginning of my 5th year with F3 Naperville. That’s right, it’s my 4 YR MANNIVERSARY You will all run. I will walk. YHC has a new toy to test out that will hopefully help you run negative split laps. So come test your speed, test your endurance and test your body awareness. HC in the thread. Ruckers and Walkers are welcome too.
The Scene: Mid 30 degree temps. No precipitation. Great running weather. YHC has been trying to arrive early whether or not I am Qing. I brought a gym clock and set it up on a picnic bench at the pavilion. I wanted to give the PAX something they could easily see and easily determine how fast they were running without the use of a smart watch or running app.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Since YHC is still recovering from an appendectomy and my doctor has prescribed only walking for exercise, I called on the PAX to lead the warmup. I made the mistake of calling on Ann Arbor. Even though I don’t think he was actually counting incorrectly, he looked ridiculous doing SSH with a loose ruck. I ended up counting cadence anyways.
SSH – IC (4 count) x 25
Monkey Humpers – IC (4 count) x 20 – I was able to complete a little modification.
Goofballs – IC (4 count) x 25 – Mia Hamm led the PAX in 10 well executed Goofballs
The Thang
NEGATIVE IS A POSITIVE
The PAX should be able to complete at least 8 laps around the baseball fields. The distance is roughly .4 miles around. The goal is to run each lap faster than the last (negative split), using the gym clock as a guide.
Mary
Various stretches of the hamstrings, hips and calves.
Circle of Trust
Announcements – expertly given by Mary Lou
Name – o – rama: Mary Lou, Snots, Cousin Eddie, C-Bus, Kenny-G, Mr Wilson, Mr. Nice Guy, Moms Group, Winthorpe, Beanie Baby, Overhead, Chachki, Gunther, Blueprints, Ann Arbor, Waterfall, Road Runner, Blistex, Hootie, MiaHamm, Turner, Woodwind, Sputnik
Prayers
Hotbox as he continues his cancer treatment
My FIL as he continued to adjust to his new home.
My mother as she continues to recover from her surgery.
My M as she waits to hear back on a job opportunity.
My son as he continues to find his way.
Naked Man Moleskin
The Runner’s Mile
Author Unknown
As I laced up my shoes
For my morning run
I suddenly felt His presence,
Envelop me…
Something like the sun
“Hi, God. I know it’s been awhile…”
“Hey, friend, I know you have been busy,
Can I join you for a mile?”
We set off down the track
Talked about this, talked about that
After awhile as I picked up my pace,
I felt that he was hanging back.
“Hey, God, you mind if I run ahead?”
I wanted to maintain my PR-
For me, it’s better your best
Or just stay in bed.
He said, “Go ahead-hope you don’t mind,
But I lightened up your load.”
And as I looked back, he was picking up
My sins, troubles and burdens
From the road.
I was so touched.
That I began to cry.
I felt HIS warm embrace.
And all the fear in me died.
“You keep running,
I’ll take care of you.
And remember in all things…
To thine own self be true.”
Now I always run with HIM
And through thick and thin
He always carries my load
And I always WIN
F3 is not a religious organization and respects all faiths and beliefs. I would like each of you to take 15 seconds, right now, and set your intentions for today and for this week.
Peace,
Cousin Eddie