01/10/2020 - The Citadel - Over the Hill and Thru the Woods…
AO: The Citadel
When: 01/10/2020
PAX:
Number of Pax: 12
Pax Names: Appletini, Ball Boy, Bob Ross, Goldberg, Handy Manny, Mr. Miyagi, Nala, Powderpuff, Quarter Cart, Rusty, Toadstool, Twilight,
DR Names:
Number of FNGS: 0
FNG Names: None
QIC: Mr. Miyagi (F3 Naperville
Introduction
Over of the hill and through woods is what I promised, see below to see if I delivered…
The Good Lord blessed us with 49 degrees and a little mist…a beautiful morning to get more fit!
Warm-O-Rama
We moseyed right out of the gate, stopped to do some SSH IC x30 (I forgot how to count cadence so had to start over, in reality we probably did 45 or so), moseyed some more then stopped for a little Abe Vigoda IC x20 and then moseyed to the bottom of the hill and finished WoR with some Tappy Taps IC x20.
The Thang
The thang consisted of 4 tempo exercises so we could concentrate on form and quality more than fast and quantity. After each tempo exercise we ran up and over the hill to the path and took it back to the starting points, .5 miles on each loop. The PAX was challenged to push past their normal running pace.
Exercise 1: Tempo Merkins at a slow cadence x20 then up and over the hill.
Exercise 2: Tempo Big Bois at a slow cadence x30 then up and over the hill.
Exercise 1: Tempo Prisoner Squats at a slow cadence x30 then up and over the hill.
Exercise 1: Tempo Merkins at a slow cadence x20 then up and over the hill.
Including the mosey to and from the hill, the PAX ran 2.4 miles.
Circle of Trust
There has been a little mumble chatter lately about form and the lack there of. I have a tendency to focus on quantity and not always quality during our workouts so today I attempted to set myself straight and drug the PAX along for the ride. Just like in life there is more to be gained by focusing on the quality of the work we do versus the quantity. 40 half ass merkins are not only easier than 20 quality merkins but they yield half the benefit. You must engage the muscle through the full range of motion to realize the intended benefit of the exercise. As leaders of men, we owe it to each other to not only call out bad form but to not encourage it by heaping massive quantities of reps into our Q’s. This not only encourages bad form but in the end we just hold ourselves back from reaching our potential.
Can someone help this old man down from his high horse…
Naked Man Moleskin
In the name of full transparency, I planned this workout during a senior moment the other night. I was thinking today was Thursday, yesterday Wednesday, and so on and Thursday in Run Club at The Citadel. You signed up for a helluva Run Club PAX, unbeknownst to you! Maybe you got an extra RC in….
And F all you millenials Qing up snarky #respect BS…
Miyagi out.