AO: Other
When: 09/30/2025
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sparkler
Introduction
:black_diamond: :runner::skin-tone-3: PreBlast for Black Diamond Run Club :runner::skin-tone-3: :black_diamond:
:chart_with_upwards_trend: 9/30/2025 at El Coyote :wolf: stepping off at 0500 :chart:
We will be on pavement, concrete, streets and roads so shoes appropriate for that along with lighted vests and headlamps. Pacing will be between 8-9 minute miles intended to push yourselves.
If it was easy then everyone would do it. Be an outlier and drop your HC below :point_down:
Warm-O-Rama
0450 Recommended Stretching….
Hot Start at 0500 heading west out of the AO down Ridge.
The Thang
Thang One – Pyramid Slingshot Run
1 minute slingshot run – 15 seconds without passing
2 minute slingshot run – 30 seconds without passing
3 minute slingshot run – 45 seconds without passing
4 minute slingshot run – 1 minute without passin
5 minutes slingshot run – 1 minute 15 seconds without passing
4 minute slingshot run – 1 minute without passing
3 minute slingshot run – 45 seconds without passing
2 minute slingshot run – 30 seconds without passing
1 minute slingshot run – 15 seconds without passing
32 minutes of Slingshot running on and off for 4.5 miles in total
Thang 2
Duck Hunt Rabbit chase for coffee creamer. 3 or more PAX have to out run Duck Hunt from 126/ Meadow to the YMCA.
Goal accomplished as we had 3 pass Duck Hunt
Thang 3
Partner or group up for the remaining 1.5-2 miles back to the AO and through the woods.
0555 – lapping and stetching
Circle of Trust
Original CoT was around asking the people you trust the most the hard questions. Expecting answers to help you grow and not what you want to hear.
New CoT centered around the tragedy that happened on 9/29 in Plainfield where a 40 year old man murdered his wife and then committed suicide in the early morning hours while his four children were in the house.
It’s our responsibility to continue to utilize F3 to help out men in our community. This individual was lost and needed something from someone as we as a community didn’t reach him. I believe what we are doing in F3 is strengthing our community and saving others from these devastating events.
Talk to others in our community, listen to neighbors and be there for support. It’s up to us.
Naked Man Moleskin
PR’s all day this morning.
Nemo PR’d his longest run as well as 5k, 10k run times.
Sizzler PR’d his 10k
Duck Hunt PR’d his 10k
The 12 was heavily pushed by Duck Hunt, Just Dance, Mr. Kotter and Broomstick. Guys were moving.
Coffeeteria was earned and we will be talking about this one for awhile. Excellent effort all around!