12/17/2019 - The Outpost - Shield Lock Interval Run Club

AO: The Outpost

When: 12/17/2019

PAX:

Number of Pax: 21

Pax Names: Ball Boy, Belay, Bobby Fischer, Bozo, Bubbler, Cataracts, Crab Legs, Double Bogie, Dr. Ralph, Elmer Fudd, Flo, Flush, Rhinestone, Seabiscuit, Snorkle, Trailerpark, Twilight, Urkel, Vegan, Wet Wipe, Wilson,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Urkel


Introduction

THE SCENE: Holy balls cold 11 Degrees with 6 mph winds! Good thing we were running fast!

 

F3 WELCOME AND DISCLAIMER:

-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.

Warm-O-Rama

WARM-O-RAMA:

  • -Good Mornings (ICx10)
  • -SSH (ICx30)
  • -Hip Opener (ICx10 each side)
  • -Arm Circles (ICx10 each side)

The Thang

THANG 1: Interval Running
PAX will run for 35ish minutes.
-PAX will paired up with other HIMs with similar mile splits. During the run, PAX used a time piece to track minutes.
-PAX ran at 80% of race day running for 3 minutes, then ran 1 minute of All You Got, and then ran 50% of race day running for 3 minutes. Rinse and repeat until time expired.

 

6 MoM:

-High leg scissor kicks (ICx20)
-V sit static hold 1minute

 

Circle of Trust

COUNT-OFF & NAME-O-RAMA:

21 Really Strong HIMs- Ball Boy, Belay, Bobby Fisher, Vegan, Twilight, Snorkle, Bozo, Dr. Ralph, Wet Wipe, Crab Legs, Flush, Flo, Trailer Park, Double Bogie (HATE HATE), Bubbler, Rhinestone, Elmer Fudd, Sea Biscuit, Cataracts (RESPECT), Wilson, Urkel (QIC)

 

CIRCLE OF TRUST:

Today, we prayed for Wet Wipe’s Father-in-Law, Mike, who is going into surgery soon.  Prayers for a quick and pain free recovery.  We also prayed for the Walter Family, who is dealing with insurance issues.  May they quickly find a solution.

 

Naked Man Moleskin

MOLESKIN:

Shield Lock

Recognizing strength in numbers, we combine into Communities for our mutual protection from aggression. When threatened, we lock our individual shields together into a defensive wall to repel the invader. While both threat and defensive means have evolved throughout history, this elemental fact of who we are has never changed. The HIM locks his shield with other HIMs to protect the people behind the wall.

A healthy Community will have multiple Shield Locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich us all. The HIM recognizes his Shield Lock as an essential relationship within his Concentrica and one of his most important Teams. He takes great care in nourishing it as he knows he can neither hunt nor defend alone.
By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock.
Gentlemen, built your Shield Lock. I have had the honor of a strong Shield Lock I found in the men of F3 Naperville.

We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville!

 

Did I do that?!

Yes, yes I did!

-Urkel

Leave a Reply