01/03/2022 - The Complex - Run Club for ALL
AO: The Complex
When: 01/03/2022
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mary Lou
Introduction
1/3/2022 Pre Blast—The Complex–Run Club for ALL!
515am-600am
@channel
Let’s get the obvious out of the way: Yes, it’ll be :cold_face: for the first 5 minutes, but you will :hot_face: before you know it. All levels of runners welcome and encouraged! You will not be left behind!! Conditions permitting, we will stay on the pavement in the lot (no trails). Pulling a running Thang out of my old Bill Phillips :muscle: EAS Body for Life Book that will keep us warm and build our stamina. Speed work for Thang 2 and finish off with stretching.
PS. EC at 450am for anyone participating in the 100 burpee challenge.
Warm-O-Rama
Motivators from 5
High knees, IC, x15
Hip Rotation to squat, IC, x 10
Backward lunge into knee thrust, x 10 each leg,OYO.
Short mozy;used most as opportunity to show the Pax the course while given them a view of any black ocet
The Thang
Interval running in the parking lot; considered the paths but they were too icy. Run lasted 23 minutes, with each minute with a different intensity level. YHC kept time and yelled out the intensity, which was relayed by the PAX to each other. Intensity schedule below; each intensity level represents one minute: 5, 5, 6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9, 10, 6
Thang 2: 6 sprints for approximately 1/12th of mile…sprints were conducted based on intensity level..each number represents the sprint intensity: 7, 7, 8, 8, 9, 9
Stretching for 3 minutes
Circle of Trust
Signed up for this Q last minute as it was open. I only signed up because I knew that pax would show up and that we could push each other. Thanked pax for pushing me and each other.
Said quick prayer.
Naked Man Moleskin
Thx C-Bus for having my 6 and sorry for the black ice incident;
Thx Blueprints for pushing out front and giving all the Pax a target to work towards.
Thx Giggles for coming out and pushing through the shin issues.