08/18/2021 - Dark Tower - Townie’s Run Club VQ
AO: Dark Tower
When: 08/18/2021
PAX:
Number of Pax: 16
Pax Names: Bjorn, Columbus, Dabo, Mia Hamm, Overthrow, Persian Kitten, Radio Flyer, Slumlord, Spork, Subway, Sun Devil, Thumb Drive, Townie, Waterfall, Woodwind,
DR Names:
Number of FNGS: 1
FNG Names: Rohrmann
QIC: Townie
Introduction
Join me for my first run club Q! We’re going to do an out and back with some other fun mixed in.
It’s going to a beautiful morning for a run. Put your HC below to join me!
Warm-O-Rama
Warmup
Abe Vigoda x 10
Imperials walkers x15
High knees x10
Motivators 5
The Thang
Break groups into 2. Fast and slow
Both groups run north to NNHS school. Meet at light on mill just north of the viaduct. Fast group does one loop around the tower so we all arrive around the same time.
Thang 1
Run the bases
Run to first. 10 by Bonnie Blair’s. Sprint home.
Add 20 squats at second
Add 30 lunges at third
Add 40 Bobby hurleys T home
Thang 2
Sprints on the soccer field. Start at goal line
Goal box
Mid field
Full field
Run back to tower for Mary
LbCs. 40 in cadence
Fire hydrants. 10 each leg in cadence
Plank 1 minute
Circle of Trust
I was filling out my Fall calendar last night with all of my kids committments and work nights. My son has volleyball practice 2x per week, 2 games per weekend and basketball 3 nights. I coach the volleyball team and have pickup duty. My daughter as a full soccer slate. I have 1-2 nights per week out for work.
We bust our butts ITG and get ourselves in great physical shape. but need to make sure our mental state of mind is in good health to be good leaders, fathers, and husbands. For me, this means having some time to myself to chill out and do something I enjoy. So, blocked out a few Bears games to sit down and watch, and a couple nights to hang out with friends. It’s important to take the time to enjoy ourselves too so we can continue to lead.
Naked Man Moleskin
Nice to see a great group for first run club. Workout was a little tougher than I anticipated. The PT leg focused PT around the bases burned my legs for return trip. I’ve always wanted to run north to NNHS. Thinking there needs to be a meetup there with the Launchpad PAX on a Tuesday or Friday. Anyone game?