My running coach is ChatGPT

My running coach is ChatGPT

Date: 2023-11-30 AO: the-devils-turn Q: voodoo PAX: Astro (Kyle Kirchhoff), bunker, hairball, bratwurst, frasier, retread, voodoo FNGs: None COUNT: 7 THE THANG: put and back on the greenway. Frasier, Bunker, and Astro did ~3 pickup miles. Hairball ran for 40 minutes and Retread and YHC did a 60-minute easy run. ANNOUNCEMENTS: Christmas party at Orange Whip’s house on 12/17 COT: Thanks to Astro for the takeout prayer. Prayers for his safe surgery on 12/11. Feel better Flipper and any other pax battling the funk out there.

Confessions, Thrown Out Backs and Miles

Date: 2023-11-29 AO: wamrap Q: poptart PAX: Alf, Orange Whip, O Tannenbaum, mcgee, rachel, double_e, Horsehead FNGs: None COUNT: 8
WARMUP: none THE THANG: a bunch of running through the deck, with an exercise at each turn. hand release merkins, jump squats, Mike Tyson’s, RDL, V-Ups, curls/Tris, and burpees. Most Pax got through 12 burpees and some got to 13 or 14. You know who you are. MARY: ANNOUNCEMENTS: COT: O’T had a heartfelt confession at the end, “I’ve never completed a full wamrap”. The truth will set you free. And we hope OW heals up soon. The burpees got the best of him.

Dangers of internet searches

Date: 2023-11-29 AO: sacs Q: Cheese Curd PAX: lex_luthor, wildturkey, Lafleur, geraldo FNGs: None COUNT: 5 WARMUP: lap around the parking lot THE THANG:
WOD #1 – Ruck off Begin at 1 rep per exercise and add one for every round- 12 min total to ladder up -ruck curls -ruck press -ruck bear hug squats – ruck high pulls
Walk a lap
Ruck On Depending on the max reps you stopped at above, complete the following # of reps with each exercise- 25 min max to ladder down – ruck burpees – 4 count Mtn climbers
Walk a lap
WOD #2 Back to Basics AMRAP -10 ruck overhead presses -20 ruck swings -30 ruck sit-ups -40 ruck squats Ruck 100 meters and repeat for 20 mins
Cool down lap and DONE
MARY: plenty above ANNOUNCEMENTS: rogue marathon and x-mas party COT: lex took us out with a prayer about being thankful.
During the workout we were all very thankful for the new yoga pants that hug the 🍑 which women agree are equally as wonderful. Win/win
Thank you boys for humoring me. I never would have done this workout with out you. Some got to round 11 for the first WOD (I got to 10), maybe it was the weight or knowing what was next, but happy to put that in the, “never need to do that again” pile

Christmas Trap music is a must

Date: 2023-11-28 AO: bagpipe Q: Spitball PAX: Rousey, Carny, wildturkey, picasso FNGs: None COUNT: 5 WARMUP: normal warmup THE THANG: Triple nickel up Einstein bagel hill Diamond merkins at bottom wide merkins at the top
Mosey to rock pile near pond Leg/ab circuit. 2 rounds with coupon lap around pond in between Round 1 45 sec each Round 2 30 seconds Squats/flutter RDL/ big boys Squat Thruster/ Freddie Mercury Lunges/ heels to heaven Pulse squats/ LBC
One final lap around the pond stopping at patios Patio 1: 15 derkins and 15 dips Patio 2: 15 incline merkins and 15 dips
MARY: none ANNOUNCEMENTS: holiday party and race. Forgive me I forget the dates. COT:prayers for the two mentioned battling cancer

Swift

Date: 2023-11-28 AO: run Q: fleetwood PAX: bratwurst, flipper, frasier, citgo, Wolverine, voodoo, soft_pretzel, haggis, retread, kirby, Gump, Gold Digger FNGs: None COUNT: 13
WARMUP: Head out with a few stragglers toward Ballantyne Corp Pl. Followed by some Dynamic, continued to BC. THE THANG: A Fartlek 6miler. 3min 5k with a 3min tempo recovery. With the exception of gold digger going rogue and meeting Kirby halfway through, Everyone stayed pretty tight in this cold weather as we turned back to pick up the six at each interval. MARY: ANNOUNCEMENTS: orange whips Christmas party.. Madison’s charity 5k COT: somebody

There be coyotes out there

Date: 2023-11-28 AO: chubby-hubby Q: baracus PAX: baracus, Broken Arrow, Full House, grasshopper, Orange Whip, Spammer FNGs: None COUNT: 6 WARMUP: Wasn’t one (unless I count what I did at home)
THE THANG: We ran out, and then back. YHC suffered the entire time and wondered if the heckling coyotes were eyeing me like wounded prey, but I made it back. Grasshopper got in a pre-run of a couple miles and then some Horsey Hills after – impressive! Full House bragged about his teams Tangerine Cup Championship, even though his captain was clearly in on the fix. 😂 I have know idea what else was discussed after I fell woefully behind, but I’m sure it was great.
MARY: didn’t happen
ANNOUNCEMENTS: Come visit Carmel Baptist on Christmas Eve – services at 9am, 11am, and 1pm
COT: Orange Whip took us out

Leave no man behind..even if they are late

Date: 2023-11-27 AO: firestarter Q: Rudy PAX: one star, Rudy, Point Break, Tanyatine FNGs: None COUNT: 4 WARMUP: mosey to behind target, stretches THE THANG: mosey to coupon pile. Triple nickel- Blockees and Merkins, run length of target side road. Mosey to steps- 3 rounds P1 up and over stairs, P2 step ups. Mosey to playground. p1 20 supines, 20 Derkins, P2 runs lap, next round 15 reps MARY: 20 lbc’s with 30 seconds left ANNOUNCEMENTS: COT:one star took us out

There’s a track?!

Date: 2023-11-27 AO: swole Q: mighty_mite PAX: flipper, Uncle Leo, The Worm FNGs: None COUNT: 4 YHC arrived to see Flipper and Uncle Leo waiting in the parking lot. Uncle had 3 bells. Flipper had none. I reminded him Swole is a kettlebell workout so he borrowed one. WARMUP: IW 10 swings Windmill 10 swings arm circles 10 swings senovial(sp?) stretches 10 swings prying squat 10 swings
THE THANG: Take a lighter bell and head down to the track 10 man makers, 10 pull ups X 3 30 lunges to 1st corner of track 20 presses along 2nd stretch, start with 10 swings and add 5 more at each light fixture until next corner 20 more presses 15 more lunges to next corner 1 minute of teabag 10 presses 15 more lunges to beginning corner 10 presses 10 merkins, 10 pullups X2 Go back to parking lot for 3 min of mary
MARY: 1 min eaxh of plank, hollow body, bridge ANNOUNCEMENTS: Holiday Party Dec 17 COT:

Blakeovery

Date: 2023-11-27 AO: run Q: frasier PAX: bratwurst, bunker, Dosey Doe, gumbo, hairball, jrr_tolkien, Polly, tuck, wingman FNGs: None COUNT: 10 WARMUP: THE THANG: we once again ran a new route with a no drop policy. MARY: ANNOUNCEMENTS: if you have any old bikes laying around, please get them to bratwurst by next weekend. COT:

Lazy Saturday

Date: 2023-11-25 AO: davinci Q: Palmolive PAX: C3P0 FNGs: None COUNT: 2 Just when I thought it was time to throw in the towel, in comes C3PO on his silver robo steed (Prius hybrid). And let’s mosey.
WARMUP: One legged burpees, potato pickers, runners stretch, pull ups, negative merkins, and a few others.
THE THANG: Head to Target for cinder blocks and a round of Murder Hornets (10 yards of murder bunnies, 10 blockees, 5 lunges, 10 BBSs with blocks…do three times then bear crawl and push the block back to start).
Ditch the blocks, loop around Target and to the stairs. 15 CDDs and 50 Johnny Dramas at the bottom and top of each set of stairs (4x total). Head back to launch.
MARY: Bennifers, American Hammers, box cutters, high/low boats, Freddie mercs
ANNOUNCEMENTS: Open Q spots at Da Vinci!!!
COT: More like a duo.

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