AO: The Colosseum
When: 03/07/2023
Number of Pax: 14
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
Was really exciting coming off my 3 ways to accelerate BC at BP on Saturday. This time i was bringing that philosophy to a BDRC. The morning was beautiful but a bit damp on the trails. Non the less, we lit up the trail. Glad to have some of my shield lock from Naperville join me this morning.
Warm-O-Rama
- SSH x 30
- Abe Vi Goda x 10
- Good Morning x10
- Arm Circles x 10
- Calf stretch
The Thang
After the warm up we counted off for number of PAX, counted off by twos for the Indian run groups, and finally ask the PAX to partner with a similar pace PAX for the second Evolution. The PAX gave me shit for so much counting. It paid off.
Evolution 1: you vs you Indian run from flags through Mather Woods to start of Settlers park.
Evolution 2: Partner vs Partner Interval Run. Around the settlers park loop are light poles unevenly spread out. The partners would run from 1 light pole to the next, than sprint/kill speed to the next, rinse and repeat till 5:45.
Evolution 3: How do you push when gased? PAX had 12 minutes to get back to the flags for a 1.5 mile run. It was a recovery run and a solid PACE. We dug deep to get back to the flags.
Circle of Trust
The CoT this morning is to build off of the CoT from BP on Saturday about Acceleration. We started off Evolution 1 with a You vs You Indian run. You determine how fast you sprint to the front, you determine the continued pace you set as you get tired, etc. Next was Evolution 2: partner Interval Light Pole run. Having an accountability partner helps to push and ensure you do not let off the gas as you get gassed. The interval run was great with the scenery of Settlers Park and the random interval of the light poles. And finally Evolution 3: how do you perform when gassed. We had a 12 minute 1.5 mile time hack to get back to the flags. The PAX dug deep to push through their fatigue and make it back to flags. I am grateful for everyone who attended and got stronger together.
Naked Man Moleskin
It was very uplifting to get a lot of positive praise from the PAX in attendance. I have used up my two new Q ideas. Time to think about the next burner.