Run Club

AO: Wreck Center

When: 09/10/2021


Number of Pax: 8

Pax Names: Chalmers, Duck Snort, HoJo, Lead Pipe, LED, Rossy, Troll, Truckin,

Number of FNGS: 0

FNG Names:

QIC: Truckin

The BackBlast:


Mid-60’s and clear. Perfect.


  • Side straddle hop (20)
  • Daisy pickers (15)
  • Bye merkins (15) – merkins with alternating arm raises/waves, basically. Down on 1, up on 2, wave on 3, reset.
  • Heel tappers (20) – sit-up position, arms straight at a slight angle, lift shoulders and twist from side to side to tap fingers to heels (3=1).
  • Overhead clap squats (20) – overhead clap on 1, down on 2, seal clap + squat on 3, reset.

The Thang

For my VQ, assorted running: Run at 60% speed N on Elmwood to Taylor Park, with rabbits alternating between 20-second squat holds and 20-second planks while waiting for others. Then, 20 mountain climbers (2=1) and 15 big boys, followed by a lap around Taylor Park at 80% speed for the first 3 legs, sprint for the final leg. Repeat, including mountain climbers and big boys, for 2 laps total. Then a final set of mountain climbers and big boys before running back to Wreck Center at 60% speed. Just shy of 3 mi. total distance. Brief hamstring and quad stretches before COT.


As kids get back into school, think about modeling not just competence and confidence as a dad, but also uncertainty and failure. Kids learn and experience new things every day, and it’s not easy. Show them you’re still learning too, that it’s ok to struggle (and persist!), and to not know every answer. When they ask “why ____,” be honest when you don’t know: “I’m not sure. Let’s find out together.”

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