02/26/2020 - Dark Tower - Run Club 5:15AM
AO: Dark Tower
When: 02/26/2020
PAX:
Number of Pax: 6
Pax Names: afib, Ball Boy, Cousin Eddie, Curds, FIB, Tailspin,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Tomorrow, we RUN.
Here’s the plan: relatively quick warm up and then let’s burn rubber and be back for Mary
Here’s the map: Looking to do 3.64 miles, gazelles can probably do 4+ by looping back around the Tower.
https://docs.google.com/document/d/1YPIePzQxdYDT7Rg52GmOGJiuLm1oHKL80_jmPzpGeZI/edit?usp=sharing
Warm-O-Rama
THE SCENE: I squealed into the parking space and exactly 5:15AM. I only had 3 HCs the night before so I was pleasantly surprised to see FIB and Tailspin. There was snow on the ground but not too much. Snow falling but not too much. Should be able to avoid any icy patches and get a good run in.
F3 WELCOME AND DISCLAIMER:
Welcome to F3. This is a free workout for all men. Rain or shine, heat or cold. This is a peer led group. We end in a circle of trust. I am not a professional. Modify as needed. Modify the exercise. Don’t modify the reps.
In Cadence (IC) is the count of body movements in between reps or the time between reps.
WARM-O-RAMA:
Motivators from 12
Partner up – no one runs alone – set your timers.
The Thang
Map shows us taking the trail to the Ogden bridge, making a right to 5th Ave, making another right to Mill St, and making a right to head back to flags. I apparently had myself timed perfectly as I reached the flags at 5:55AM in time for Mary.
Baby Hands and I were both wrong. Fitbit recorded 3.67 miles not 3.62 or 3.64.
Mary:
Stay with your partner for balance
Stretch – calf stretch on curb – 10 count
Quad stretch – each leg – 10 count
Groin/hip flexor stretch – each leg – 10 count
Sleeping Hillbillies IC (4 count) 10 each side
Circle of Trust
ANNOUNCEMENTS
Q sheet
F3 Geneva 1st Anniversary this Saturday
VQ week at the Complex
Feed My Starving Children on March 2
Q Source East – Mariano’s Thursday at 6:30am
PRAYER
Lord, please always be with us and never let us run alone. May your grace help those that are suffering find peace. Amen.
Naked Man Moleskin
When it comes to running, I like to think that it is a metaphor for life. We are always running away from something or toward something. Many of us run alone. Today, I wanted to make sure that no one runs alone. Ironically, I ended up running alone as I was too slow for Ball Boy and Fib so I ended up in between two groups. Here in F3 we have each other. Your Creator is always with you as well.
I also wanted to map out a run that took us around and did not have us going back. To quote Walt Disney, “We keep moving forward, opening up new doors and doing new things, because we’re curious…and curiosity keeps leading us down new paths.”