11/26/2021 - La Luz - Come join the table @ La Luz
AO: La Luz
When: 11/26/2021
PAX:
Number of Pax: 10
Pax Names: Aladdin, Blinky, Boxcutter, Clearcoat, Frank The Tank, Sun Devil, The Wedding Planner,
DR Names:
Number of FNGS: 0
FNG Names: Zumies , Aguila
QIC: Road Trip
Introduction
Post Thanksgiving beatdown! Feast today, pay dues tomorrow!
Tag a buddy you haven’t seen in a while and LFG!
Come join the table @La Luz
Welcome to F3, my name is Road Trip
5 Core principles
Disclaimer
Head Count
Action!
Warm-O-Rama
First exercise is SSH-30 IC. To get the blood going fast giving it was ~10 degrees out this beautiful morning.
Second exercise is Good Mornings- 15 IC Stretch the back and legs out, we’re going to needs those later.
Third exercise is Goof Balls-30 IC. Need to keep the heartrate up, blood is flowing now. I took off my sweatshirt it got warm fast!
Last exercise is Mountain Climbers using the Coupon-30 IC.
PAX are up and running, the vibe is on fire.
Keep your coupons close we’re off! Mosey to the bridge. LFG
The Thang
My porpoise this morning was to keep moving. The clock starts now. Lesss get it dudeee.
We don’t live off that hope sh!!
Six was in at the base of the bridge let’s begin. Before we start the stroll 15 Squats w/coupon IC. DONE. Stop at 1/4 of bridge for ~40 Bridge Rows recover. Let’s move. Mosey w/coupon to the middle of the bridge. Circle up, on your 6 for 30-X Factors IC. 10 second count from a pax to rebound. SSH-15 IC, recover. Next exercise is Chest Press/Scissors -15 IC. Pick up your coupons mosey to the other end of the bridge to regroup. Circle up, the next exercise is Merkins-15 IC. Pick up your coupon let’s head towards pavilion, while doing so we found a lovely small hill, HAULT. Put your coupons down line it up, Merkins-10 IC. Arms are now ready for a Gorilla Walk, meet at the top of the hill OYO, MOVE. Wait for the six to take the hill. Crab Walk back down to stating line. 1o second count, ready to move again. Start line, Gorilla Walk up to hill again, once at the top of the hill Lunge to the sidewalk. All pax regroup at the sidewalk, 10 second count then sprint to the start line and sprint back to sidewalk once again LFG. The next exercise is army crawl to the top of the hill MOVE. Wait for the six, bear crawl to the starting line. Gassed lol. Pick up your coupons mosey to the next location. We found a few benches lets get it dude! Irkins- 20 OYO, pick up coupon to run a lap around the grassy area then meet at the benches. BOOM!! Box Jumps-20 OYO. Time is running out let’s mosey w/coupons back to the middle of the bridge. Circle up Overhead Press-15 IC, recover. Leave no coupon, mosey to the flags.
We closed off with some marry. LegLifs-30 IC. The next exercise is American Hammers-30 IC recover. The last exercise is Leg Lifts -15 IC. Recover recover 6 o’clock.
Circle of Trust
Thank you all for joining the table with me today we feasted on this cold beautiful morning.
Holidays are here giving our “first world problems” let’s always be thankful we are able to get a day off. Let’s appreciate those who can join us and reach out to those who couldn’t.
David Goggins brought up a great point that stuck to me. He said, “during thanksgiving you spend al lot of time thanking others for this and for that. But we forget to also thank ourselves! Thank yourself for the early mornings the cold breeze at 5am. Thank yourself for getting after it, for the hard work that YOU put in. We are too busy thinking of others (nothing wrong with that) we don’t give ourselves a pat on the back.
Prayer request for Sparklers daughter Abby, you’re in our hearts!
Naked Man Moleskin
Shout out to Blinky put in a 5 mile EC in shorts. Savage. He questioned why I’m not at BDRC, I mentioned that my schedule at the time is on the fly so I try to stay close to home and make up for faster/longer runs when I have time on the weekends. I’ll be back soon!
Thanks to all those who are leading from the front at LA LUZ, you know who you are. You don’t live off that hope sh!!
Road Trip out, till next time.