12/08/2020 - The Outpost - We run.
AO: The Outpost
When: 12/08/2020
PAX:
Number of Pax: 21
Pax Names: Aflac, BatGirl, Blart, Blowfish, Bobby Fischer, Cataracts, DJ Sump Pump, Elway, FakeID, Handy Manny, Judge Smails, Lawnmower, Mendoza, Party Boy, Poutine, Small Cakes, Software, Toadstool, Trailer Park, Trickle, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Poutine
Introduction
WE RUN.
Pace maps added to the thread, the pax picked the spots to plan ahead.
Glorious morning, 30 degrees, a little wind. Few pax came in hot, but were ready to roll when the time came.
Warm-O-Rama
JUMP SQUATS IC
ANKLE ROLLS
BONNIE BLAIRs x 10
LOW SQUAT stretch 20 count
QUAD stretch each leg
SHAKE IT OUT
The Thang
37, 38 minutes or so of running ahead. Back by 557A is the goal.
All groups will start same path, south side trail, head east.
Group1 will turn back after 18 minutes, all other groups will turn left on Naper/Plainfield, with each of those groups making a different left from there, if you did not see the maps, just follow a group running approx. your pace.
Any questions?
Let’s roll.
GROUP 1 – 10min pace and above. Run the south side path, straight east for 18-19mins, turn back. Total 36-38 mins.
GROUP 2 – PACE 9m45s/3.7 miles/37-38 mins
GROUP 3 – PACE 9m00s/4.15 miles/37-38 mins
GROUP 4 – PACE 8m15s/4.48 mile/37-38 mins
GROUP 5 – PACE 7m30s/4.97 miles/37-38 mins
FINISHED with a quick stretch, and 60 second plank.
Circle of Trust
Was hesitant to share what i had planned for CoT, I did but not quite comfortable putting it on the web.
All is well, just a personal family issue. Was great to have some support form the pax.
Thank you gents.
Naked Man Moleskin
All had a good go- few things prep you for the day a 4 mile jaunt before 6A.
Great effort by all.