07/29/2021 - Black Panther - Running Sprints with the Big Guys
AO: Black Panther
When: 07/29/2021
PAX:
Number of Pax: 9
Pax Names: Carmen SanDiego, DJ Sump Pump, Flo, Hanger, Judge Smails, Ken Doll, Wine in a Box, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Pre-Blast: “It has been a frustrating week in a lot of ways for me, hardly anything has gone according to plan, so it is time to RUN it out! Thursdays at Black Panther are for the BIG GUYS, but anyone who wants to get FASTER is welcome to join. We’ll be running on different surfaces, so plan accordingly. No coupon necessary.”
Preparing for this Q was as frustrating as the rest of my week – first there was rain in the forecast, then no rain in the forecast, then rain but it was supposed to be gone before we started…only to wake up to rain and even a bit of lightning. Well, that gave me the 12 minute drive to Black Panther to come up with something else for us to do…
I arrived at the AO around 5am, did some scouting on the area and waited to see what happened with the lightning. Decided to utilize the parking lot and hoped everyone was gonna have good shoes. Let’s go!
Warm-O-Rama
Welcome, F3 Principles, and Disclaimer
- Good Mornings – 10 IC
- Side Straddle Hops – 20 IC
- Tappy Taps – 10 IC
- Imperial Walkers – 10 IC
- 60 seconds of Stretching OYO
The Thang
Thang 1: Increasing Sprints
4 cones set-up stretching about 2/3 of the length of the parking lot.
- Round 1 – jog to the 4th (farthest) cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start
- Round 2 – jog to the 3rd cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start plus some additional stretching
- Round 3 – jog to the 2nd cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start
- Round 4 – jog to the 1st cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start plus some additional stretching
- Round 5 – Sprint the whole length of the parking lot. Quick recovery walk back to the start
Rinse and repeat for rounds 6-9, going in reverse so that the last sprint started at the 4th cone. Quick recovery walk back to the start.
Thang 2: Parking Lot Suicides
Rearranged the 4 cones so they were 10ish yards apart. Run suicides and hold squat till the 6 is in. Recovery walk the length of the parking lot – then run ALL OUT back to the flags!
Mary:
- Heel Touches – 20 IC
- LBCs – 20 IC
- Flutter Kicks – 10 IC
- Freddie Mercuries – 10 IC
- Star Gazers – 60 seconds
- Hold Low Plank – 30 seconds….RECOVER!
Circle of Trust
Count-O-Rama (9)
Announcements – Thanks Judge!
Name-O-Rama
As I mentioned in my pre-blast. Nothing has gone they way I expected this week. I was sick with some sort of stomach issue. The weather has been unpredictable. Work schedules have been all of the place…but how we choose to respond to adversity makes all the difference! Whatever you are facing – or will face – whenever things don’t go as expected, YOU get to DECIDE how you’ll respond to that adversity. Run through it! Stay strong and crash through the walls in front of you. You have the power to make that decision!
We ended with prayer – taking time to pray for so many of our F3 brothers who are facing adversity, whether it be physical/medical, with their families, or any other area of life.
Naked Man Moleskin
Solid group of HIMs out at Black Panther today…
- Judge Smails – thanks for the 6, at these beatdowns and in my life in general!
- Ken Doll – that dude is a beast! Thanks for being the energy for these Thursday runs!
- Carmen San Diego – your strength inspires me, in all areas of life!
- Hanger – thanks for joining us, and thanks for the coffee. Great to meet you!
- Wine in a Box – nothing can stop this guy! No matter how many injuries he goes through!
- Zima – always appreciate your encouragement and support!
- Flo – that guy just keeps going! Great to see you week after week!
- DJ Sump Pump – Thanks for keeping the mumble chatter going and running with the big boys!