08/13/2020 - The Citadel - “You’re not going to like this” the Q said to the Pax…
AO: The Citadel
When: 08/13/2020
PAX:
Number of Pax: 21
Pax Names: Appletini, Augustus Gloop, Blow Dry, Bob Ross, Bobby Fischer, Boxcutter, Captain Underpants, Cataracts, Elmer Fudd, Fargo, Flo, Handy Manny, Mayhem, Mumbler, Nala, Seabiscuit, Subway, The Mullet, The Wedding Planner, Toady, Uncle Rico,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Uncle Rico
Introduction
“The way to get faster is to run with faster people” they say. I say, the way to get faster running “normal” is with hill runs and interval training. Tuesday was about speed/intervals, today was about HILLS.
Warm-O-Rama
Many of the Pax were in the lot early so plenty of casual stretching already going on. We went for a top-down warm-up approach to get the body loose. Neck Rolls 10x each direction…Arm Circles 10x in each direction…Side-to-side jumps x 15 IC…Front-to-back jumps x 15 IC.
YHC told the PAX we were headed over to a hill where we would spent the entire morning running hill laps. Told them they were probably not going to like it, but they would be better for it when we were done. No clue if they believed me or wanted to go straight to coffee. No one left, so we started our fitness gadgets and mosey’d over to the base of the hill.
The Thang
Hill Repeats!! That was it! Leaders completed 8 laps. All completed at least 4. No one quit! All witnessed a sweet sunrise from the top.
As yet boy Appletini always says in his CoT’s: “Run if you can, walk if you have to, crawl if you must, just never give up!” #DFQ
Circle of Trust
Be Kind.
That was it. Short and sweet but can be powerful when we remember to do so, and it’s not always the easiest thing to remember when things go sideways or heated as things sometimes do, especially in the tumultuous time in which we live.
Love,
Uncle Rico
Naked Man Moleskin
Mumbler showed up at COT. Apparently he snuck in a few hill laps after running NE all the way to McCoy.
I don’t know if a Run Club Trifecta has ever been completed? For now, I’m gonna say it hasn’t. Until this week! YHC, Appletini, Elmer Fudd, and Mayhem all knocked out 3 straight Run Clubs (OP, DT, and CIT). I didn’t miss anyone right?
Also of note, all 3 Run Club’s were some form of running training that was not just a go out and run type of a run. Nothing run with those, but these type of running events are an awesome way to improve cardio! OP was Fartlek’s, DT was all sorts of suicides and relay races and other bursts of cardio, and today was HILLS.
Once again, on-site TheraGun sessions were held at Coffeeteria. Gotta #MaintainTheMachine as they say and warm-ups and recovery are just as important as the main event!