11/24/2021 - Dark Tower - Fast-Twitch & Furious, Vol. 1
AO: Dark Tower
When: 11/24/2021
PAX:
Number of Pax: 12
Pax Names: Aladdin, Blinky, Blues Clues, Bush Push, Crash, Glenn, Gordon's, Mia Hamm, Putt Putt, Serena, Stay Puft,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Big Gong
Introduction
I skipped the witty intro this time and channeled my inner “Smokey.” I went straight to the point: join me ITG to shred those fast-twitch fibers.
Oh yeah, and this is my Black Diamond VQ, not to mention my BD Run Club VQ. Can’t Wait.
It was another beautiful winter morning. It didn’t really matter that it was cold because we were heading somewhere warm!
Warm-O-Rama
WoR
Core Principles + Disclaimer (oops I forgot this!) while we waited for Putt Putt coming in hot…
Then we hit the ground running for a little Indian run. I have been enjoying the tradition of kicking off with a one-mile Indian run, but today we took it up a notch. I challenged the crew to a 9-minute Indian run, and all acquiesced. I believe we clocked about 1.3 miles.
Our route took us down Aurora, up the hill on Chicago, then turn around and loop back through down town to end up at…
The Thang
The Hotel Indigo Parking garage for
Thang 1 – Ramp Sprints
Easy-peasey: 15 ramp sprints, done roughly in sets of 4. Plank for the 6 after each sprint, and then a 1-minute plank after each set of 4.
This left plenty of time for
Thang 2- Stair variations
To enhance the fun we split into two groups, one in each stairwell. Plan was to run these variations on REPEATO until hard stop at 5:50. Here are the variations, all done in sprint:
- Quick-step (touch every step)
- Skip-step
- Right leg hop (right leg only) up 33 steps
- Left leg hop up 33 steps
- Squat jump w/ skip step
- Side-step RF leads
- Side-step LF leads
- Rinse & Repeato!
We ran each sprint up 3 flights, so 67 stairs, then walk down for 25 second rest
It turns out the individual leg hops were KILLERS. Most PAX started complaining profusely when these came up. Despite it all, most PAX made it through two sets, and some PAX even started a third before time was up.
Way to push it, Blinky!
We finished strong with another short Indian run back to the round-about (say this with British accent) for 5Mom.
Mary
- Reverse pyramid Absolutions & Dr. W
- Absolution x 6
- Dr. W x 5
- Absolution x 4
- Dr. W x 3
- Absolution x 2
- Dr. W x 1
- Plank for Recover Recover
YHC was a bit over zealous in my planning. I thought we would be able to do reverse pyramid from 12…I guess we’ll have to work up to it!
Circle of Trust
Because this was a Black Diamond we had to do just one more Ring of Fire.
Gratitude Ring of Fire.
I shared with PAX how a friend challenged me at the beginning of this year to begin each of my daily diaries with a list of what I’m thankful for. It sounds so simple, and truly it is, but I am constantly amazed by how it sets the trajectory of my days.
I encouraged PAX to try it out, and we kicked it off by running a solid Gratitude Ring of Fire.
There were many common themes among PAX, but here’s what I’m thankful for:
- God’s grace
- My M, and her steadiness (since I tend to bounce off the walls)
- You men, F3, & the opportunity to lead
- My faith
- One more leaf pick-up
- Sparrow Coffee
Someone remind Putt Putt how a Ring of Fire works…
-Big Gong OUT
Naked Man Moleskin
I’m thankful for Ball Boy, even though he fartsacked my Black Diamond VQ… ; )
Also, I can’t forget about Glenn. Can I get an AMEN?!