7 PAX (Banks, Shiplap, Cheese, Jolly, Beaker, TBone, Hotbox, Archive QIC) for a Run/Ruck club day. Runners took off for Seven Gables to see the flags. Ruckers (Hotbox, Archive) hit the parking garage and the college.
COT- Prayers for potential job transitions for Hotbox and safe returns from traveling PAX and runners.
15 Pax gathered to start the July Arms Race and then play some Ultimate Frisbee to recover from @Katniss’s Wednesday beatdown
WOR: Motivators (4), Goofballs (20), Tappy Taps (10), Quad Stretch
Thang 1: 4 rounds of 25 coupon curls
Thang 2: Split into teams and scout run to Dan Taylor alley – first team fully there receives to start the game.
Thang 3: Ultimate Frisbee – 6 on 7 (@hotbox and @saga did some non-running work). No injuries (except maybe to the pride of the larger team that lost 4-2). Mosey back to flags and coupon curl for the 6.
NOR: @achtung, @shiplap, @tbtf, @beaker, @crack, @cap’n crunch, @pandaexpress, @noodles, @saga, @jolly, @hotbox, @aloha, @katniss, @banks, @t-bone (Q)
Moleskin: Build little memories with your kids and spouse – it isn’t always about the big trips and big dollars – do little things together – they can still be meaningful – a little one on one time with a 2.0 or your M goes a long ways towards building great memories and having a healthy home life.
COT: Crack and T-bone have 2 newly minted 20yo 2.0’s, Travel blessings on Saga and Cap’n Crunch (and everyone else), Whittler job interview, House changes for Banks and a lot of job changes coming up for a number of pax.
Freewheelin’ frisbee field Wednesdays at Tar Pit came to a screeching halt with this morning’s beatdown, which found 7 PAX drenched in sweat by 6:15am.
NOR: Milk Duds (respect), T-bone (respect), Banks, Whittler, Noodles, TBTF, Katniss (Q)
WOR: 11x Abe Vigodas, 20x Slow Merkins, Michael Phelps, 5x Mucho Lego, Quad stretch
We moseyed with 2 sandbags (thanks Banks) and coupons over to the Southwest corner of the track where we settled in for our Thang
The Thang: Each PAX individually (OYO) completed “just 300 reps”.
• 100 Blockbees
• 100 Thrusters
• 100 Goblet squats
But a catch: three more rules applied:
• Completing 100 reps earned a lap around the track
• At least 1/4 of each 100-count set (aka 25) had to be completed with a sandbag
• Using WOD clock, 5 burpees every minute on the minute!!!
As the 6:15 deadline approached, Q modified rules to get 300 reps within reach. Eliminated burpees around 6:05am, eliminated laps around 6:08am, eliminated sandbags around 6:10am.
NOTE: This Q might have been realistic for a 1hr Saturday beatdown. With the modifications we had 1 PAX come within 10 reps of completing 300.
COT: Prayers for Whittler and T-bone’s new job prospects – give them strength and wisdom in interviews and decision-making. Prayers for Banks as he navigates sale and purchase of new home, inspection, etc. Praise for Noodles’ new hard-earned position in St. Charles and all the other blessings bestowed upon us all daily.
5:00am EC Run: Whittler, Shiplap & Gummibear: Got in about 3 miles.
Warmorama:
Runners: Whittler & Cheese got in just under 5 miles.
Ruckers: Archive & TBTF.
Murphees: Banks, Panhandle, Jolly, Shiplap, Gummibear, hotbox, and Katniss. Katniss finishing first.
Heist sighting with 2.0.
NOR/COT: Prayers for banks home sale, Panhandle’s sons travel. Whittler’s interview, Gummibear’s sister.
WOR: Mt Man Poopers / Arm Circles / Abe Vigodas / Merkins / Mt Climbers
THANG 1: Dropped off coupons under the trees in the park and moseyed down the sidewalk and around the circle in front of the Lake Ellyn dock area…
THANG 2: misery
While listening to Disc 1 of Les Misérables we entered into the grand narrative of pain and redemption. We moved through the following exercises in reps of 5 / 10 / 15 / 20 while running our THANG 1 loop before starting the next round. Once done with 20 reps we started over at 5 to continue the story of our lives!
LBCs + Blockbees + Overhead Press + Coupon Curls + Coupon Rows + Block Merkins + Skull Crushers + Flutter Kicks + Mosey…
CoR/NoR/Cot: 8 PAX in attendance: @Big Mac @Hotbox @Jolly @Katniss @Noodles @Panhandle @SAGA (Q) @Sparrow
Prayers for @Sparrow and his week-long trip to Armenia today.
Thunderstorms and lightning subsided by the start of our run. Three PAX made run club as well as our four legged companion, Dooley Dog.
We ended up doing stairs and rounds between Front Street Garage and Willow Avenue Garage to get in a good run while still being mindful of thunderstorms and lightning.
CoR:
CoT: Prayers for the overall health of PAX, most recently Shiplap’s heel. Prayers for Cooper’a continued recovery. Prayer’s for Shiplap as he continues to look for a new home/community. Praise God for the job opportunity that he has presented me. Prayer’s for my M as she continues to battle depression and recover from hospitalization.
As a beautiful sunrise lit up the clouds over MASTODON, 14 PAX (Archive, Aloha, Jolly, Sparrow, Whittler, BOGO, Jailbreak, Cookies, Bloomer, Banks, Beaker, Katniss, Captain Crunch) wandered their way into some pleasant weather and some odd muscle groups.
Warm-o-rama
Motivators IC x 7
Mountain Man Poopers IC x 15
Abe Vigoda IC x 7
Michael Phelps OYO
Squat Form (90 or bust!)
40 Certified Squats – no one goes up until everyone is at 90
MOM-E:
5 Bonnie Blairs (each side)
5 Derkins
5 Dips
Plank for remainder
(then 6, 7, 8, 9, 10, then descend back to 5)
Work Like an Animal
Around the BASE of Hoffa – Bear Crawl 1st half / Crab Walk 2nd half
Dutch Skate while the fireman watches on
Broad Jump(Frog) / Duck Walk to the parking lot
6MOM
Curb Stomp your partner
Crunchy Frogs (aka Dutch Bazookas) IC x 40
COR/NOR/COT: prayers for traveling PAX — praise for DBC’s safe return — for Archive’s return to the Gloom — for our eyes to see and our ears to hear those who need us this week.
14 PAX showed up on a cloudy, breezy morning to play Ultimate frisbee. We started out with some warm-up stretching, jogged the field, and had one down-and-back with lunges, sprints, and bear crawls. Then we played ultimate, with the good guys winning 6-3.
Good to have @biscuit coming in from Indy and @cranberry joining us for the first time!
It was a beautiful morning at the Tarpit, and there was a chill in the air that had not been seen these past couple of weeks. 6 faithful PAX (Banks, Beaker, Big Mac, Jolly, Shiplap, Urkel) came out for my official Black Diamond VQ.
Warm-O-Rama:
The Thang:
We started off with a 1 mile timed run AYG that would set the bar for each of us for the remainder of the workout. The times were written down once complete so we would not forget. After the mile, we completed the following reps together with our coupons:
We then took our times from the mile, cut them in half and subtracted 10 seconds. This was our target for the timed 1/2 mile run we did. For every second you missed your time you had to do 1 burpee. After the 1/2 mile we completed the same exercises as above at 20 reps.
We then took our actual times from the 1/2 mile, cut them in half and subtracted 10 seconds. This was our target for our timed 1/4 mile run which again incurred penalty burpees for every second you missed. After the 1/4 mile we completed the same exercises at 15 reps.
We repeated the 1/4 mile run with the same time target and penalty burpees and then completed the exercises at 10 reps
We finished up with another 1/2 mile timed run using our previous time as the benchmark and completed the exercises at 5 reps then moseyed back to the flag for some Mary.
6 MOM:
COR/NOR/COT:
It was great to have Urkel come and hang out with us and have him and the rest of the PAX push me and each other to go harder, there were some pretty impressive efforts on those runs! We nominated Jolly to lead the next Black Diamond in July!
Warm-O-Rama: The Usual
The Thang:
We started off by running around the lake and back to the Hoffa.
At Hoffa we used the fences as start and finish lines at did the following:
– Bear crawl (10 arm reaches) then 4 push ups from one side to the other
– 3 Broad jump then 2 burpees from one side to the other
– Crab walk (10 reaches) then 5 big boy sit ups from one side to the other
– 4 Lunge walk then 5 air squats from one side to the other
20 Min EMOM (Every minute on the minute)
Each PAX chose their reps for each movement and completed them every minute for 20 minutes. If they have extra time then they are encouraged to add a rep.
– Push Up 4/5/6 reps
– Sit ups 4/5/6 reps
– Lunge walks 4/5/6 reps
– Burpees 4/5/6 reps
COR/NOR/COT:
Moleskin – “Today I will do what others won’t so tomorrow I can do what others can’t.”
Prayers for Saga’s Knee and other’s injuries, Panhandle has 2 kids overseas, Jazz Hand’s friend in a coma.
7 PAX came out – @Panhandle @Bogo @Pandaexpress @Whittler @Babysitter @Cheetah (Janie Heth FNG) @Bloomer
F3 Wheaton 