06/15/2023 - The Citadel - sprints and distance
AO: The Citadel
When: 06/15/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Well – between work and family, this is the firs time ITG this week for YHC. I was looking forward to it – put the preblast up and asked about EC, just to set the expectation.
HCs (and a few +ECs) rolled in.
Got up nice and early and down to the AO with a few PAX already there to get a couple miles in before we started.
After a couple miles of EC with Mista Mista, Eminem and Stair Master it was time to get started.
Core principles were shared, disclaimer was given. A few folks know CPR, and some have cell phones ICE.
Warm-O-Rama
Run club, so the warmup got us moving.
Mosey to the northwest corner of the parking lot. Shuffle left across the lot. Mosey a couple rows east, shuffle right across the lot, Mosey a couple more rows east Bernie Sanders across the lot, Mosey to the east side of the lot – Super Marios across the lot. Mosey back to the flags.
Pax were instructed to circle up and stretch OYO while YHC explained the route:
The Thang
Thang 1:
Follow the path up and over Eola Road, turning around at the big tree where the trails come together and return to the lot.
Thang 2:
When you arrive in the lot, sprint to the northwest corner, recover the next 3 sides of the lot. Next time, sprint the first two sides of the lot, recover the second 2 sides. Next, sprint the first 3 sides of the lot, recover the 4th side. Finally sprint all 4 sides of the lot.
Thang 3:
With time left – repeat thang 1, circling up at 5:55.
Most Pax were able to get through thang 1 and 2, and some modified version of thang 3. A couple pax did just a bit more.
Theresa:
Hamstring Stretch > Downward Dog > Alternating Calf Stretch > Runners lunge (right leg) > Pidgeon (right leg) > Downward Dog > Runners lunge (left leg) > Pidgeon (left leg) > Downward Dog > Hamstring Stretch.
Standing Quad Stretch (each leg), Standing IT Stretch (each leg)
Circle of Trust
YHC shared about and challenged pax to spend time with their 2.0s each day. During the summer especially, they have a more unstructured life, and it’s important we are part of it.
Prayers were said, with special intentions for Bob Ross’ recovery and Stairmaster’s friend who is being welcomed Home into Your arms.
Naked Man Moleskin
AAR was positive – PAX seemed to enjoy the little variety in this run club, and the slightly different route. YHC doesn’t Q run clubs often, but maybe should. I challenge myself to continue to find something just a little different each time I Q, learning from other PAX and from myself. Hopefully next time I can find a way to keep the group together just a little bit more, and maybe do something just a little different once again…
Hakuna Matata
~Nala