09/13/2021 - The Complex - Not your typical run club
AO: The Complex
When: 09/13/2021
PAX:
Number of Pax: 7
Pax Names: Ann Arbor, Blueprints, Dumpster Fire, Flush, Long Story, Magellan, Spork,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
2nd Run Club Q ever
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Warm-A-Rama / Stretch-A-Rama
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
Downward Dog Calf Stretch
Pigeon Stretch.
The Thang
Thang 1
3.0 miles total distance covered. All PAX stay together on the run. Every .5 mile stop together and perform the following PT (Plank or squat for 6 at each stop):
.5 – 30 Merkins
1.0 – 30 Big Boy Sit-ups
1.5 – 30 Squats
2.0 – 30 Carolina Drydocks
2.5 – 30 Bonnie Blairs (each leg is ½)
3.0 – Plank for the 6 and then head into Mary.
MARY:
-Leg Lifts IC to 20
0600
Circle of Trust
Don’t be held back from doing great things by fear. Don’t spend your time wondering what someone might think about you or second guess yourself. Push past the fear!
Naked Man Moleskin
N/A