09/25/2021 - Iron Lion - Run aRuck
AO: Iron Lion
When: 09/25/2021
PAX:
Number of Pax: 3
Pax Names: Cousin Eddie, Mr. Nice Guy, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Come out and get swole early with Flush and then stick around for a recovery run.
A good runner is always running. Yes there is a 5K on Sunday, but that doesn’t mean you can’t run the day before. As a matter of fact, you will run better. We will take a tour of Lisle as well as have some time for some recovery rucking and stretching. Bring a Ruck. If you don’t have one, HC in the thread and let us know. We’ll help you out. SYITG!
The Scene: Beautiful morning. No rain. Just the right amount of chill. Ready to just tackle the day. Mr. Nice Guy was early as any good site Q should be. Woodwind was the only HC the night before for the Run Club. Lots of pax were running the Foundation’s 5K tomorrow so I guess they needed to rest up.
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
SSH – IC (4 count) x 25
Monkey Humpers – IC (4 count) x 20
The Thang
THANG 1 Run
High knees for the 6 at each destination
Run from flags to Lisle Village Hall via Short St. hill.
Suicides in parking lot – pick a lamp post side, start at one end and work your way down to the other.
Run to Lisle Library via Main street underpass.
Space Trace the Library parking lot
Carioca down and then Carioca back up
Run past St. Joan of Arc via Division St.
THANG 2 Ruck
Grab your rucks and head toward the hill.
Take the Octagon path to the backside of the hill.
Ruck to the top of the hill and take in the view for a minute.
Ruck back down and take the far path towards the beehives that goes behind the high school
Ruck back towards the flags.
Mary
Hamstring stretches (30 seconds each leg)
Quad stretches (30 seconds each leg)
Side stretch (30 seconds each leg)
Pigeon stretch (30 seconds each leg)
Plank into Downward Dog – calf stretch (30 seconds each leg)
Cobra pose (30 seconds)
Child’s pose (30 seconds)
Repeat last 2 until 7:30am
Circle of Trust
Announcements
F3 Naperville Foundation 5K on Sunday
October 9th Anniversary Convergence at Two Wolves
F324 on October 23rd
Prayers
We prayed for all those that are injured and recovering that they reach out if they need help.
Naked Man Moleskin
“Happiness is a gift and the trick is not to expect it, but to delight in it when it comes.” – Charles Dickens from Nicholas Nickleby
This quote was piped on our wedding cake 17 years ago today. I have to be reminded of this everyday. And I am when I see my wife and kids. When my dog bounds down the stairs as I walk in from a workout. Relish in each of the gifts in your lives, men. But do not expect them. I wish I could say that there was a secret to a successful marriage but there isn’t. It’s a lot of work. But when you are with the right person, the happiness will be there.
Let’s end with Our Father…
Peace,
Cousin Eddie