Archives: Wreck Center – Oak Park (Wed) 10/11

Date: Friday October 11, 2019

Time: 05:30

Location: Wreck Center – Oak Park

QIC: kodak

Pax:
sheriff
Chalmers

Preblast:

1

BackBlast:

10/11 Run-Club 

Conditions : 60’s and clear (forecast was MUCH more threatening)

PAX : Kodak (QIC), Sheriff, Chalmers

Warm-Up

3-2-1 Dora 

  • 300 SSH / 100m run 
  • 200 squats / 50m run
  • 100 hip swings / 25m sprint

Running Thang was dropped/postponed  due to numbers … I had a pretty good tempo/sprint scheme that would be more beneficial w/ more pax and thought I’d take advantage of diff kind of quality time w/ this tight+dedicated crew. 

Chalmers expressed concern about a lagging knee pain and wanted to repeat 10/09 workout solo while YHC+Sheriff set out on a run. 

In the remaining time, we covered 4K and had good mumble-chatter along the way, discussing race goals and running habits. I’ve always admired Sheriff’s running achievements and discipline. 

Closed w/ quad+hip stretches and continued my sharing of the F3 QSource with a short discussion on the DRP – the Daily Red Pill; where as a man must make the DAILY pursuit of proper personal alignment… A man must Get Right himself before he can do anything else. 

Discussed in this podcast:

https://podcasts.apple.com/us/podcast/f3-nation/id1218921251?i=1000430111184

I then closed and encouraged the men to make that daily decision to address their Fitness, relationships and faith. 

Out /Kodak 

 

 

F3 Chicago