12/02/2021 - Black Panther - Run Club for All
AO: Black Panther
When: 12/02/2021
PAX:
Number of Pax: 7
Pax Names: Crambone, Flo, Judge Smails, Ken Doll, Title IX,
DR Names:
Number of FNGS: 0
FNG Names: Algorithm
QIC: Sir Mix-A-Lot
Introduction
Preblast – “RUN CLUB FOR ALL” Whether you want to try and set a 5K PR, you want to run a mile without dying, or anything in between – THIS is the run club for you! All runners AND non-runners welcome. Add a weighted vest if you’re looking for an extra challenge. It is you vs. you tomorrow at Black Panther. Special invite to the “Clydesdales” who want to be better runners. We’re in this together! You know what to do…drop the HC below!
No set-up needed for this Q. Rolled into the parking lot at 5:05 am. It was a lot warmer today than I expected it to be – even at Black Panther where it is often 5 degrees colder at the AO than anywhere else in Oswego. Pax rolled in one by one, and when the clock hit 5:15 it was time to roll…
Disclaimer was given. F3 Principles were shared.
Let’s go!
Warm-O-Rama
- SSHs – 25 IC
- Good Mornings – 10 IC
- Arm Circles – 10 IC x2
- Abe Vigodas – 10 IC
- Stretching OYO
The Thang
Route: Follow the path up around the school building. Then follow it along the edge of the AO till you are back in the parking lot (a little over a mile).
Set a goal for yourself. How many laps do you want to complete before 5:55? Set your pace. Run with others if you want or throw on some headphones and do the work. Run in intervals or set a PR. Whatever goal you have – do the work! It is YOU VS. YOU.
Note – Most pax completed 2 laps with a little extra in the parking lot. I think Title IX and Ken Doll got 3 laps in before time ran out.
Mary:
- Heel Touches – 25 IC
- LBCs – 20 IC
- E2K – 15 IC x2
- Flutter Kicks – 10 IC
- Recover, Recover!
Circle of Trust
Count-O-Rama (7)
Announcements – Check Slack. Lots of cool stuff going on!
Name-O-Rama
I’ve been reflecting a lot in preparation for my 1-year Manniversary next week. Been thinking about what F3 has meant to me and has taught me. I read somewhere recently, “Growth doesn’t happen in comfort zones.” That is what F3 means to me, especially these run clubs on Thursdays. I am better today than I was a year ago. I am not where I want to be, but I am better. Where do you want to grow? It doesn’t just mean your physical health and strength. Any area of life. “Growth doesn’t happen in comfort zones.”
We closed in prayer.
Naked Man Moleskin
PAX – Consider this your first formal invite to the Citadel on Tuesday, December 7th for my Manniversary beatdown. It would be an honor to see you there!