03/04/2021 - The Citadel - Tried and True
AO: The Citadel
When: 03/04/2021
PAX:
Number of Pax: 13
Pax Names: Carmen SanDiego, Cousin Eddie, CVS, Diesel, DJ Sump Pump, Fargo, Handy Manny, Parks and Rec, Puddles, The Wedding Planner, Thomas Tank Engine, Tonka, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
My last time at the Citadel was a Spartan run club. We definitely won’t be doing that this time. A lot of Run Club backblasts missing from this AO as well. I pulled the last 4 I could find to see what you have all been doing. YHC hopes the trails are clear of ice and snow.
The Scene: Forecast is partly cloudy and in the 30’s. The energy was high as I pulled into the parking lot. A lot of late HCs brought the numbers into double digits. It was great seeing PAX I haven’t seen in a while. Fargo being the great site Q that he is had scoped out part of the trails and let me know about several icy spots.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
I also added that there may be icy spots along the way and to be extremely careful. Run in the grass if necessary to avoid rolling an ankle.
Warm-O-Rama
Motivators from 8
Tappy Taps (IC – 4 count) x 10
Trunk rotation (IC – 4 count) x 5 each direction
The Thang
TRIED AND TRUE RUN CLUB
The loop from Eola to Montgomery around the creek and lake is 3 miles. Run as many laps or partial laps as you can in the allotted time. If you return to the flags before 5:54, then run ¼ mile laps in the church parking lot.
I know Woodwind and Tonka had pulled out in front early on. Puddles and Parks and Rec were right behind me most of the time so I made sure to bring attention to any not so obvious icy patches I came across. For the most part the trails were in good shape.
Mary
American Hammers (IC – 4 count) x 20 If you were running correctly by engaging your core the whole time then these should have felt a lot easier than usual.
Hamstring stretches (30 seconds each leg)
Quad stretches (30 seconds each leg)
Side stretch (30 seconds each leg)
Butterfly stretch (30 seconds)
Circle of Trust
Announcements
Frontline OCR ruck this Saturday, 9am
Save the date 3/20/21
Q source Fridays
Q sheet – get on it!
Prayers
Cupcake’s niece
Naked Man Moleskin
I leave you with a quote from Franklin Delano Roosevelt, who was inaugurated on this day in 1933.
“If civilization is to survive, we must cultivate the science of human relationships – the ability of all peoples, of all kinds, to live together, in the same world at peace.”
Relationships are key to everything. They are what keep the world turning. No matter the disagreement, if you have cultivated a strong relationship, you will be able to compromise.
Lord, please bless these men and all the relationships they forge today. Protect their families and help them to be better fathers, brothers and sons. Amen.
Peace,
Cousin Eddie