19 degrees, no wind and salt on blacktop and pavement. Snow was still plenty deep. Arrived at the Thang locations around 0430 to make sure conditions were safe. They were, pumped!
Instructed PAX to bring running shoes and coupon. 5am start.
5:00 WoR – 10 minutes – Disclaimer, Welcome and PoD (plan of the day)
Monkey See Monkey Do
Line jumps in place for Welcome, Explain Thangs – speed jump at “hit”
Run in place, Break it down “hit” then hold squat at 90, “run”
High Knees run in place, speed up at “hit”
Cross Countrys, speed up at “hit”
Disco Ball ankle and knee rotations
Boston Butt “Learning to Fly” Squat while doing arm circles
Ray Finckles 6 each leg slow
Side kicks 6 each leg slow
Body hugs 10 count
Full body twists arms out
Goldbergs 5 each arm
5:10 Thang 1 – 20 minutes
Run South to Plainfield Park District lot (street route)
*1 mile and 8 minute mile pace was the goal. Out front my watch clocked 6:53
Parking lot – Augustus Gloop’s parking lot burpees of pain. Burpee on a parking space line, backpeddle, shuffle left, run forward on the line for another burpee, repeat twice
Playground Thang – PAX 1 drops they owe the remaining reps or complete exercises that ends the cycle
PAX 1 straight arm dead hang while PAX 2 does 20 air squats
PAX 1 bent arm dead hang while PAX 2 does 10 air squats
PAX 1 right arm only dead hang while PAX 2 does 10 air squats
PAX 1 left arm only dead hang while PAX 2 does 10 air squats
5:30 Thang 2 – 15 minutes
Run one mile to VF W Hall 1.14 miles at a 8 minute pace
7 to 1. Line up on one side of the lot. 7 merkins, 7 diamond merkins, 7 wide merkins. Sprint to the opposite sideline. 1 max squat. Increase max squats total to 7 (I believe we got to 5)
5:45 Thang 3 – 8 minutes
*This is where I didn’t listen to Toby and should have. Lesson learned. The snow was deep and it wasn’t a good idea to trudge through it with coupons. Should have finished the 777 Thang.
Run to the Pavillion .5 miles
Wall sits with coupon on lap 30 seconds then 6 lunges each leg
Wall sits with coupon above head for 30 seconds then 5 lunges each leg
Wall sits with coupon out front for 30 seconds then 4 lunges each leg
Wall sits with coupon on lap for 30 seconds then 3 lunges each leg
Wall sits with coupon above head for 30 seconds then 2 lunges each leg
Wall sits with coupon out front for 30 seconds then 1 lunge each leg
Back through deep snow ::hand palm::
Instruct PAX to Mosey back with coupons to flags
WW2’s – 50 reps
Leg lifts – holds and slow count to 6
6:00, CoR (13), Announcements, NoR
Chuck Swindoll says some things that will make you want to run through walls. Sometimes he’s like a football coach motivating a team and he popped on the radio yesterday on my drive out here. The topic was Attitude and I beleive what he said is spot on about. He says;
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think, say or do. It is more important than appearance, giftedness or skill.”
I’ll fully admit that I avoid or disconnect with people that promote negatively, excuses and self loathing. It’s tiring and while I have empathy for situations there is always likely someone in a worst place.
Think about the greatest people that you know. They likely aren’t famous, rich, have it all together but the emit a positive attitude and are an absolute pleasure to be around. I also don’t want to be around stuff with a person that has a poor attitude and doesn’t put forth effort in what they say they are passionate about.
F3 promotes a can do attitude, picking up others and allows people to break mental barriers with others. Before you say, write, send or throw negativity think about attitude. It’s one of the few things you can control and it costs nothing to you.
Let’s pray – Dear God, so many wish they were here with us today and do not even realize it. Some realize this exists but can’t do physically or mentally do it. Thank you for the opportunity to lead, motivate and push each other to be better in all areas of our lives. Please continue to be with those that need you most and help them to the find comfort, understanding and peace in you. And if they are seeking you help guide them towards the answers they are seeking. Help us to live right in with our attitudes so that we can continue to be the light in many areas of darkness. In your name, Amen.
Naked Man Moleskin
1. Toby, thank you. Not only was this your first BD but you SiteQ’d it. I hope your nether parts are OK from that ice. Thanks for all the help.
2. I asked who was here for their first Black Diamond – Bunker, Toby, Shooter McGavin, Short Sale. Wow! Awesome. Tell others they can also do this.
3. Bone Spur fart sacked. Glad you are OK but I was really looking forward to your push.