11/11/2021 - Black Panther - Thursday Run Club
AO: Black Panther
When: 11/11/2021
PAX:
Number of Pax: 5
Pax Names: Bean Counter, Crambone, Flo, Pork Rinds,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Clydesdale Run Club” Open spot on the Q sheet? Not anymore! This is a RUN CLUB for those who “don’t run” or want to learn to run better. Its you vs you, but we’re in this together! We’ll be sticking to the pavement. Those under 200 lbs. – consider throwing on a weight vest for an extra challenge.
When it was 10am and there was still an empty spot on the Q-Sheet for Black Panther, I knew I had to step up and lead. I was a little worried for a bit that I’d be running by myself, but the HC’s rolled in through the evening.
5:15 AM – “Welcome to F3…I am not a professional…”
Warm-O-Rama
- Lap Around the Parking Lot
- Good Mornings – 10 IC
- Arm Circles – 10 IC x2
- Imperial Walkers – 10 IC
- Abe Vigodas – 10 IC
- Stretching – OYO
The Thang
Thang 1:
This was a repeat of a Q I led about a month ago, with some slight adjustments – 4 cones set-up stretching across the length of the parking lot – about 30 yards apart, but the wind was a jerk and kept moving the cones. Ah well…
Mosey to the 4th (farthest) cone, and then sprint to the end of the parking lot. Recovery walk back. Repeat this process, starting your sprint at the 3rd, 2nd, and then 1st cone. Last round is a full sprint across the parking lot.
STRETCHING (OYO)
Repeat the pattern, but in reverse. Mosey to the first cone, then sprint to the end of the parking lot. Recovery walk back. Repeat this process, starting your sprint at the 2nd, 3rd, and then 4th cone.
Thang 2:
Lunge walk to the speed bumps, then sprint the rest of the parking lot. Turn around and repeat. Return to the flags for Mary.
Mary:
- LBCs – 20 IC
- Heel Touches – 10 IC
- LBCs – 20 IC
- Flutter Kicks – 10 IC
- E2K – 10 IC x2
- Stretching
- Big Boys till SQ calls time (about 30 seconds)… Recover!
Circle of Trust
Count-O-Rama (5)
Announcements – thanks Crambone!
Name-O-Rama
These Thursday Run Clubs are the perfect example of what F3 is all about – pushing yourself outside of your comfort zone to achieve something great! It’d be wrong to pass over the fact that today is Veterans Day. Groups like F3 can exist because of the service of others. Take time today to thank a Veteran – whether it is a family member, neighbor, coworker, friend, or someone you meet for the first time today. As you go through your day, reflect on the privilege’s you have because of the service of others. Don’t lose sight of that!
Naked Man Moleskin
Special shoutout to the 2 random cars that show up on Thursdays in the parking lot for what I’m sure are completely wholesome, moral, and legal activities. 🙂
Stay classy!