08/06/2020 - The Citadel - Run Club with Flo
AO: The Citadel
When: 08/06/2020
PAX:
Number of Pax: 12
Pax Names: Cataracts, Elway, Fargo, Kool-AId, Mr. Hankey, Nala, Parks and Rec, Pork Rinds, Sweet Gherkins, The Wedding Planner, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flo
Introduction
Preblast Citadel run club 8/6
Which one are you? Come tomorrow and show everyone what you’ve got…or don’t got.
Today, everyone had it.
Warm-O-Rama
Abe Vigodas x20
Tappy taps x20
High knees x20
Side straddle hops x20
The Thang
Mosey to east side of Eola bridge
Thang 1
Indian run (2 groups) to big tree where path makes a triangle – about 0.3 miles
50 Side straddle hops
Indian run back to bridge – about 0.3 miles
Mosey to playground
Thang 2
Run around path left turns only until you get back to Eola parking lot – almost exactly 1 mile, but try to run one minute faster than your normal mile time. When finished, run back to pick up the six
Mosey to church lot
Thang 3
Suicides using the parking rows. There are 6 rows. One round consists of approximately 0.5 mile.
50 squats when finished.
No time to rinse and repeat, head to flags for Mary.
Mary
LBCs x30
Box cutters x20
Hamstring stretch count to 20
Circle of Trust
Prayers for Mr Miyagi, Zima, Cupcake newborn and Crablegs newborn
No great words of wisdom to share.
Naked Man Moleskin
I picked up the Q on Sunday when it was still open. It had been awhile since I Q’d a run club. I was discussing in coffeeteria the other day about some good run club ideas others had used recently and I didn’t want to do an out and back. So when I was laying in bed last night, I designed today’s running.
A good ol’ Indian run was in order, though probably could have made it longer.
We also got a good solid mile+ in for some on OYO running. Then we finished up with some suicides in the parking lot. A 1/2-mile set of suicides is a burner.
I accomplished my goal of getting in some good running variety and we avoided the hill for good measure.
All in all, a pretty successful run club.
See you all tomorrow as I Q at the Black Panther.
-Flo