03/22/2021 - The Complex - Run in a Pack
AO: The Complex
When: 03/22/2021
PAX:
Number of Pax: 19
Pax Names: atat, Bootlegger, Bunyan, Catfish Hunter, Columbus, Dorothy, Flush, Glenn, Lady Bugs, Longshanks, Mendoza, Mia Hamm, Nair, Nosejob, Road Trip, Sputnik, Tang, Waterfall, Webelos,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
46 Degrees out.
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself.
Warm-O-Rama
Quick Mosey around the parking lot.
Circle up in parking lot.
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with legs together)
Roll ankle stretch, first right, the,n left
Calf stretch by placing right foot forward and shifting weight forwards, switch to left
Neck Rolls, both directions
The Thang
Thang 1
Split PAX up into 3 teams finding the median split time. Start with 8:30 to 9:00 to 9:30 to find the sweet spot for the group. Two groups, one side lower than the split time and one side higher than the split time. Have each side count off to 4. Team numbers match up – these teams will be a blend of abilities.
You must stay together as a team – the faster PAX on each team will pull the slower, but all team members must stay together or there will be a penalty for that team.
On the trail towards Knoch Knolls there will be cones at each .25 mile. Each team must complete 15 Big Boy Sit-Ups at each cone. The team cannot continue until everyone is done. First will be at the T intersection. Next will be at the .50 mile mark, the next one at the other T intersection for the 95th street trail and the last will be in the parking lot at Knoch Knolls.
In the parking lot, set up 4 cones (stations):
Each team picks a cone to start at and the team moves around as one.
25 Step-Ups (at half circle wall), run to the next cone
25 Flutter Kicks (3 count cadence), run to the next cone
25 Calf Raises, run to the next cone
25 Air Squats, run to the next cone
Run back the way you came, with 10 Big Boy Sit-Ups at each cone.
MARY:
-Freddy Mercury’s IC to 50
-LBC’s to an in cadence count of 25
-High, Low Plank hold
0600.
Circle of Trust
Talking about how disruption, if you let it, can really throw you off your game. Find a way to embrace it, and leverage it for success.
Naked Man Moleskin
N/A