Archives: Oak Park RunClub : Spilled Merlot

Date: Friday December 06, 2019

Time: 05:30

Location:

QIC: kodak

Pax:
Puck
sheriff
Cutter
Little Finger
Little Finger
Kodak

Preblast:

12/06 PreBlast : #Kodak has the Q for RunClub and is planning to work on speed and capacity.

Come out and #GetSome : 5:30-6:15a at Ridgeland Wreck Center

https://twitter.com/WorldRugby7s/status/1202608255798829056?s=20

BackBlast:

2/06 RunClub BackBlast:

Temp: Mild … 35*+windy

Pax: Cutter, Bronco, Puck, LittleFinger, Sheriff, Kodak(QIC)

Warmup

  • SSH
  • Smurf Jacks
  • Star Jumps

Thang 1

1.5k Laps

1000m run w/ increasing speed to full sprint at last 200m; mosey recovery 500m to start point where pax begin exercise in cadence until the six rejoins the group. Rinse/Repeat

  • SSH
  • Monkey Humpers
  • Plank Jacks
  • Bonnie Blairs

Thang 2

300m Shuttle (4x every 2:30)

  • 25m shuttle (6 laps)
  • 3 reps completed (short on time)

COT / Moleskin:

I was watching the clock and knew we could hit the 4th 300m shuttle rep or we could end on time. I am aware many of the guys need to get back and start their day, so being respectful of their time I announced ‘Last Rep’ during #3 … Cutter responds to confirm ‘Last Lap?’ and he then TOOK OFF on his shuttle … getting close to lapping the boys in the short shuttle distance; whelp – YHC brought in the rear and witnessed this hard-charger spilling merlot (over the railing – conscious of the artificial turf) and any respect gained to see him push hard was _multiplied_ to watch the result of his actions. I wish I could push myself that hard! We should all be working well outside our comfort zone. TClaps / BiCeps to Cutter for giving it his all on that last rep.

Also welcomed FNG Bronco for another workout. Glad to see him return for another and I’m sure his enthusiasm will help carry us through the dark winter mornings.

In closing – YHC (your Humble Correspondent) took some inspiration from the QSource blog and reminded the pax that there is no promise for tomorrow. Make TODAY special … we put the work in this morning and now we have the opportunity to interact w/ coworkers / family / clients and leave a lasting+positive impression on them as we head nto the weekend.

“TODAY will never come again. Be a blessing. Be a friend. Encourage someone. Take time to care. Let your words heal, and not wound.”

/Kodak Out!

 

 

F3 Chicago