06/27/2022 - La Luz - Burdens
AO: La Luz
When: 06/27/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 2
FNG Names:
QIC: Road Trip
Introduction
Monday is here get ready to reset and log those miles! Pavement shoes and grit is all you need. Let’s GO.
Welcome to F3, this is La Luz for Run Club and my name is Road Trip.
5 Core Principles
Disclaimer
Head Count
2 FNG’s join us with like a 30-35 year delta in age lol. Awesome.
We quickly bring them up to speed and get going.
Warm-O-Rama
The first exercise is SSH-20 IC , the heart will get pumping soon.
The next exercise is Good Mornings~15 IC , feel the burn
The next exercise is Slow High Knees~15 , pick them up high
The last exercise is Calf Stretch in a mountain climber position. Try to touch the heal to the floor rock left to right. Repeat.
Gather up.
Short Mosey to the starting line.
Follow me!
The Thang
The Thang consist of a ~1.5 mile lap.
We meet at the base of the bridge, west side. Directions are given get in as many laps as you can giving the time period. If you need to adjust lap the bridge until 5:55am then head to the flags.
We’re off!
I’m a fan of closed circuits because we can keep an eye on each other.
It’s a beautiful cool 55 degree morning the sun is out and shining, PAX get the mumble chatter going and quickly get into pace.
The bridge quickly fills up as we start the loop. Lesss get it duuu!
We’re off and feel pretty good, I ran a few miles before to warm up the legs.
Redfin and WP lead the way.
We take the first left turn and head north on the trail.
I yell at Iced Tea because I know he likes to stir things up lol.
One lap down! Then two.
Slowly but surely we get to around 5:50am. Redfin and I are in the middle of the bridge and decide to run back towards the PAX and gather them up for a final charge on the bridge.
We start to see the runners and yell again to make it to the bridge! We’re coming up on the last 5 min that’s enough time to sprint half way into the bridge and head back to the flags.
The jets get going and the guys are moving! Chihuahuas hits the gas coming in hot so I moved out the way lol.
We get halfway then sprint back to the flags. We all make it at 5:55 exact , impressive lol.
Circle it up for mary!
On your 6, the first exercise is American Hammers-40 IC , ooohh shiii that felt good.
The next exercise is Leg Lifts-20 IC
The next exercise is High Plank-Low Plant with some star gazing requested from some pax.
We hold low plant until 6:01.
RECOVER RECOVER!
Head Count.
Circle of Trust
Thank you all for starting your Monday here at La Luz! Being able to get up and out of your bed is already a win. Better yet be able to run along side you men is over the top.
Burdens, we all have them in whatever shape or form they may be for you. How and what we do with them can make us uncomfortable. But that doesn’t mean we can’t be efficient or effective in handling those burdens. Simple reminder that uncomfortable situations are inevitable! We have to stay upright and not lose track, stay within the guard rials we may have and find the solution. Guard rails wherever they may come from your family, your coworkers your team. Seek and find a solution! I threw it out there that within F3 there may be resources that we can tee into to help with many things. There are many channels we can use to help ourselves. It’s all there for us to use freely you just have to look. USE THEM!
Find solutions and stay hard in uncomfortable circumstances, we are stronger then we think.
Prayers for Algorithm’s Dad battling Covid and Subway’s M and family.
Naked Man Moleskin
Shout out to Redfin getting it during the run! He was on my tail the entire time lol and I didn’t ease off the gas. He’s been getting after it since day one and we’re very happy to see him accelerating.
Thanks to Subway and Bearings for continuing to EH others!
Chihuahua came in late but made up for it haha.
And a big thank you to Fibb for coming out to pay La Luz a visit!
I ask those who don’t know Fibb to put a face to the person who planted the seed we’re reaping. We hope to continue this growth for many years to come.
Round of applause for Fibb, La Luz and all of F3 Naperville appreciates you!
Thanks to Algorithm for stepping up and starting his Site Q duties early.
Until next time, Road Trip.