03/04/2020 - The Outpost - Running and Experiments in Cadence
AO: The Outpost
When: 03/04/2020
PAX:
Number of Pax: 17
Pax Names: Ball Boy, Blart, Bobby Fischer, Bozo, Cataracts, Coldcuts, Crab Legs, Cupcake, Curds, Elmer Fudd, FakeID, Ozark, Parks and Rec, Seabiscuit, Twilight, Uncle Rico, Wilson,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ozark
Introduction
This is a VQ nearly 3 years in the making #DontBeThatCotter. This is a run club and we will be getting out there and getting some miles for you Ragnar hopefuls, but don’t worry we’ll bookend with ample opportunity for YHC to try some things in cadence that should never be part of a VQ–six count exercise anyone?
Warm-O-Rama
It seemed like most of the pax were already pretty warm from EC and OYO stretching, so we kept it short and sweet:
Windmills in cadence 15
Tappy Taps in cadence 17
Imperial Walkers in cadence 15
Burpees in cadence for 15 (because I hate starting a run when my blood isn’t already moving, and what else could make everyone’s favorite exercise better than not knowing when it’s going to end!)
The Thang
Pax got out on the trail and logged as many miles as possible in the 35ish minutes before Mary.
Mary:
Freddie Mercuries X 15
Flutter Kicks x 15
Pax’s choice from Plank. Lovelies included merkins, pickle pounders, diamond merkins, wide arm merkins, shoulder taps, and one HIM who took pity on the pax and called mountain climbers.
Circle of Trust
Announcements:
CPR is coming up on March 19th
New Community giveback tracker for funds raised, time volunteered, goods collected in any F3 related activity. It’s on the Q Sheet Google Doc.
COT:
Prayers for Face Plant, his M and their new baby for everyone to arrive home happy and healthy.
It took me three years to get to a place where I was posting with any regularity, and I thank all the Pax for keeping this thing going and growing so there was always something for this chronic Cotter to come back to. I had a lot of things that I thought about talking about in COT, but this time of year I tend to think about my mother’s family who lost a brother to suicide, and my aunt who lost her daughter and her granddaughter in a space of three weeks the same way just two years ago this March. It’s another reason that just being there is important. Every man is fighting a hard battle that we may know nothing about, but no one fights alone. You all help others remember that last part.
Naked Man Moleskin
I couldn’t help myself on the in-cadence burpees, I think it was an episode of 43 feet or something that gave me the idea (not that the idea was recommended), but I really do hate the amount of time it takes to get the oxygen and blood flowing from a rested start run, and I probably have an unhealthy love for in-cadence exercises.
Also, as much as I thought about Belay’s comment about running his fastest mile ever after his RC VQ warm-o-rama and tried to hold to a reasonable pace, I still ran my fastest RC 5k by about 3 minutes, though that might be as much Ball Boy’s fault for running with me and setting pace on the way back. Thanks to everyone for coming out.