12/18/2019 - Dark Tower - Run Club at Dark Tower
AO: Dark Tower
When: 12/18/2019
PAX:
Number of Pax: 15
Pax Names: @@, afib, Ball Boy, Bjorn, Crop Duster, Curds, FakeID, Jackie Chiles, Nacho Libre, Poutine, Sesame Street, Snart, Toadstool, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
THE SCENE: Cold. 17 degrees fahrenheit, feel like 9 by the time we were finished it felt like 50 degrees
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. I am not a professional. Modify as needed. Push yourself but don’t hurt yourself
In Cadence (IC) is the count of body movements in between reps.
Warm-O-Rama
WARM-O-RAMA:
SSH – IC (4 count) x 25
Carioca from roundabout to roundabout switch leading leg when completing a lap x 2
The Thang
THANG – RUN CLUB
Black Snake to Knoch Park – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.
1800 yards of sweat
Set 1: Run 100 yards – 1 burpee, Run back 100 yards – 2 burpees up to 6
Set 2: Run 100 yards – 1 merkin, Run back 100 yards – 2 merkins up to 6
Set 3: Run 100 yards – 1 squat, Run back 100 yards – 2 squats up to 6
Scout Run back to Dark Tower Parking Lot – The front man takes off forward in a sprint to a self decided time or landmark and then turns around and sprints back to rejoin the pax at the back of the line.
Mary:
Reverse Crunch – IC (4 count) x 25
Rosalita Wip – IC (4 count) x 15 – Rosalita position. Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count. Burns more when done slow.
LBCs – IC (4 count) x 30
2 minute plank round robin
Circle of Trust
ANNOUNCEMENTS
Gift Card Roulette for Homeless Vets
Friday lunch at Up North
PRAYER REQUESTS
Prayers for my M. She went back to work this week and she starts PT today for her calf.
Let us pray. Lord, thank you for bringing these fine runners out this morning. Thank you for clear skies and clean air. Bless each one of us as we go about our day. Amen.
Naked Man Moleskin
CIRCLE OF TRUST:
If you run, you are a runner. It doesn’t matter how fast or how far. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run. – John Bingham
But there are finisher medals to earn. And some are pretty cool. I started running about 8 years ago as I trained for my first Disney marathon in 2012. The only real training I had was to just run. I tried the Galloway method of Run-Walk-Run but that wasn’t for me. I needed to imagine my body as a machine and I had to be in tune with it. Hydrate often but not too often. Eat when hungry but not too much. Just enough to get you to the next nutrition station. In 2013, I ran my first Goofy Challenge, which is a half marathon on Saturday and then the full marathon on Sunday. It was exciting to see what I could accomplish. In 2014, Disney announced the inaugural Dopey Challenge and I couldn’t pass that up. The Dopey is a 5K on Thursday, a 10K on Friday, a half marathon on Saturday and a full marathon on Sunday. After that I thought I was done but then they announced an inaugural Star Wars half marathon in April 2015 at Disneyland. Of course I had to do that. I never thought of myself as a runner but the more I did it, the more I enjoyed the atmosphere and the sense of accomplishment that went with it. No matter the distance. I finished what I started. In 2016, I injured my shoulder and it has been a long road to recovery. I haven’t run any marathons since 2015 but I am finally getting back into marathon shape. In 2020, I will run two half marathons (1 virtual and 1 at Disney World). After that, who knows? Why did I share all of this? It’s never too late to set goals for yourself. It may be a short goal or it may be one that takes 4 years to complete.
Peace,
Cousin Eddie