SlingShot Runs to the Old Renwick Bridge

AO: The Colosseum

When: 05/06/2021


Number of Pax: 21

Pax Names: 5-Putt, Bedpan, Better Call Saul, Bunker, Dilly Dilly, Disco Ball, Fish Sticks, Happy Camper, Jellystone, Jigglypuff, Joe Dirt, John Denver, Ozark, Second Best, Second City, Short Sale, Slinky, Sparkler, Toby, Vern, Woody,

Number of FNGS: 0

FNG Names:

QIC: Sparkler

The BackBlast:

Arrived at 0440 for a Disco Ball pull up tips and tricks and was joined by JFD, Dilly Dilly and Ozark with others (Happy Camper) rolling in to do extras.

Got over to the flag and enjoyed the ZERO setup needed for this BC…errr group RC? Was great to meet Jigglypuff for the first time. Also very happy to see Bunker on a bike and that we was able to join us on the runs.

0515 Let’s get it

Disclaimer, I am not a professional, I do not know of any injuries. You have come of your own free will and should know your limits, but I’m going to challenge you today to push beyond what you think you can do.

WoR – 10 minutes

Opportunity Clocks – Commit to the Day (4 on LFG)
Capri Lap – Weave Island to Island and complete 10 Red Bull SSH at each island
4 Count Squat, kickback to plank, squat, stand – 10 IC (the 4 count was thrown off at first but got rhythm at 5)
Wall press arm circles forward, above and backwards
Prisoner run (hands above heads) to Renwick Rd. and form 2 lines

The Thang – 5:25 -20 minutes

Resetting and Instructions on an Indian Run/ SlingShot run. Set the pace for the lines at 9:00 staying in line from Renwick Rd. to first stop sign. After the first stop sign SlingShot run to just in front of the VFW hall, turn left and jailbreak sprint to the Old Renwick Bridge.

Lucky 7’s. Run to the other side of the bridge and complete 7 burpees. Inch worm to the middle of the bridge and complete 7 jump through’s. Inch worm to the end of the bridge  and bear crawl forward down the grass. Complete 7 derkins and run back.

Completed sets of 6 and 5 then JFD let me know it was 5:45 (crap, wanted more time for this).

Two lines SlingShot run back. Jailbreak to Renwick Rd. at the stop sign and mosey over to the playground for Mary.

Mary 5:57
Playground plank climbers – 21 IC (1 for each PAX attending today)
Feet up WW2’s post 0600 – 5IC

Recover, Recover

CoR, NoR, Announcements by JFD (excellent and top notch SiteQ duties all day today. Can’t wait to see the pictures he took too)


(Speaking from the heart in person and a little more organized here.) Take a moment to think about the perfect PAX in Crossroads, Naperville, Virtual or from DownRange. What does he look like, do or act?

My mind first goes to fitness because it’s what we see. It’s who dominates and “wins” the workout, the fastest, strongest or the one that does the unthinkable. But that’s the easy part. If you don’t show up you can win. If you get injured, you cannot win. If you don’t put in the work you cannot win.

The perfect PAX to me doesn’t entirely exist because there are so many factors into being perfect and judgement is subjective to the person doing the judging. Since we can’t be perfect, what should we strive for? Why do we do this? The perfect group. Memories and legacy.

What’s a run to an old bridge , then doing inch worms on that same bridge to then run back to a play ground to do an ab workout when you are alone. It wouldn’t matter if you were the physically best, mentally strongest or had the most drive without someone to share it with.Lean on each other’s strengths, admit your weaknesses, attack your weaknesses and let’s strive for group perfection. Aye!


Dear God, Thank you for the opportunity of F3 and the allowing us to make choice to get better not only in our fitness but in our lives. We aren’t perfect and that’s ok. Help us to lean on others for strength in the areas where we are weak. And if we are seeking answers help us to find those answers through you.  Let’s take a moment to pray silently and think about those that need you the most right now…………. In your name, Amen.

Sparkler Out :sparkler:


PS – for those interest in history, here is some background on the Old Renwick Bridge we were on today: