06/28/2021 - La Luz - Blueprints World Tour – Day One

AO: La Luz

When: 06/28/2021

PAX:

Number of Pax: 13

Pax Names: Bassmaster, Blueprints, Bob Ross, Boxcutter, Captain Underpants, Columbus, Lady Bugs, The Wedding Planner, Timber,

DR Names: OCD, Cheeks

Number of FNGS: 1

FNG Names: MySpace

QIC: Blueprints


Introduction

@channel PREBLAST — LA LUZ — Monday June 28 @ 5:15am — DAY ONE
Tomorrow it begins. The Blueprints week of fun tour. The weather is looking perfect for this RUN Club, wet and rainy. We will get some miles in but it won’t be a simple out and back. We are going to go exploring like  and see what we can find like Columbus (). All speeds welcome as we have a couple tricks to keep the group together. So HC in the thread below and join me for my AOVQ @ LaLuz.

Warm-O-Rama

5:15 – Circle Up / Disclaimers

Welcome to F3

  • Free of charge
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

I am not a professional and am not aware of any injuries you may have. 

Modify as necessary 

5:16 – Running Warmup

  • High Knees
  • But Kickers
  • Frankenstiens
  • Karakoe

The Thang

5:20 – Mosey to New York & Broadway (SSH for 6)

5:25 – Hill Sprints Start at LaSalle and New York

 

Sprint to Lincoln, around the block and back

Sprint to W Park, around the block and back

Sprint to East Park, around the block and back, mosey around lot to wait for the Six.

5:35 – Mosey Back to the parking lot over the bridge

5:39– Interval Training, 2 lines, 1 on each side

Sprint 50 yards – ¼ way across, jog around and back 

Sprint 100 yards – ½ way across, jog around and back

Sprint 50 yards – ¼ way across Husain Bolt style, jog around and back 

Plank for the Six

 

5:56 – 3 MOM

Freddie Mercury’s (39 IC)

American Hammers (6 IC)

 

5:59 – STARGAZERS

6:00 –  RECOVER RECOVER

 

Circle of Trust

Be thankful for the time you have and do not waste it with unproductivity. Take every opportunity you have to spend time you have with your loved ones and remind them how much they mean to you.

 

Prayer – Thank you God

 

 

Naked Man Moleskin

Sweeney Todd made a huge sacrifice today by fartsacking and letting THE. GREATEST. SITE Q. at LA LUZ!!!!! show of why he is just that.

 

Thanks for the pickup Wedding Planner.

 

Leave a Reply