11/29/2021 - La Luz - Is your cup half full or half empty?
AO: La Luz
When: 11/29/2021
PAX:
Number of Pax: 9
Pax Names: Blow Dry, Bob Ross, Cataracts, Frank The Tank, Subway, The Wedding Planner,
DR Names:
Number of FNGS:
FNG Names: Aguila , Zumies
QIC: Road Trip
Introduction
Monday is here and it’s time to reboot!
Lace up those shoes to runover the Monday Blues. LFG
Warm-O-Rama
Welcome to F3 my name is Road Trip!
Thank you all for joining me for RC this nice crisp morning.
5 core principles
Disclaimer
Head Count
The first exercise is SSH-30 IC. Warming up real quick
The second exercise is Good Mornings-15 IC. Lesss GO!
The third exercise is SSH-15 IC. Because why not haha.
The last exercise was stretching OYO , calves + hamies.
Let’s mosey to the base of the bridge!
The Thang
Let’s begin. The overall goal is to increase elevation in 3 phases
Thang 1
Bless the bride 2 laps OYO. One lap around the bridge is around ~.35/mile. Pax are moving and the Woo Woo’s are starting! Wedding Planner is leading the way, Zumies is tailing him letss get it dudee! One lap DONE. All pax are still going Cataracs don’t get tired baby we’re closing in on lap two. Few pax finish early, while we wait WE HYDRATE. Let’s keep the blood flowing SSH-15 IC till the 6th is in.
Thang 2
The incline begins. Second lap will be a short loop in between the new paved pavilion and the bridge. We’re shooting for around 4 laps. Guns are still blazing OYO GO! I like this loop because everyone was relatively close, pax kept encouraging each other as we passed by. Loop after loop we kept pushing. DONE! We’re now all on the newly paved area where a street used to be. You know the drill the next exercise is SSH-10 IC. Prep for the last loop. Instructions are given, line it up lets go!
Thang 3
The final loop had the most incline 😉 , saved the best for last. All pax started at the paved area heading north towards Lake St, looped back to starting line then repeat. The legs are starting to feel the elevation gain but we didn’t wake up for easy! The guys are still motivated you can hear the pax creeping up as we pass each other. One loop at a time we’re getting stronger, this hill if you’ve been to La Luz has almost the same gain as the Citadel hill, 20 ft less actually. From afar you can’t gauge the incline but once you’re running it ohh you most definitely feel it! Time is running out we all meet at the base to run a final loop as a group then head to the flags.
WoR
The 6th is in.
On your 6 LFG
The first exercise is American Hammers-30 IC. Recover
The next exercise is Leg Lifts-15 IC. Starting to feel the burn!
The next exercise is American Hammers-15 IC. Recover.
The last exercise is High Plank, Low Plank then High Plank.
6 o’clock recover recover.
Circle of Trust
Thank you all for making it out this morning, we don’t skip Monday’s.
I want to remind you all to not forget the simple things in life. I tend to forget how fortunate we are to be able to run freely at 4-5am. We live in a country where we have that luxury and it’s so easy to forget that not everyone around the world can do that. That’s what makes this country great! The diversity shows that, people from all corners of the world come to the USA with good intentions. They want to better themselves their families. There’s opportunity here there’s hope so let’s get after it!
There’s that saying to judge your perspective your views on things.
Is your cup half full? Or half empty?
In the light of things I’m grateful to even have a cup.
Naked Man Moleskin
Shout out to Frank the Tank for getting after it after a few months off. Great to have your energy back!
Thank each one of those pax who attended.
Prayers for Rusty’s Dad and his family.
For Abu on his travels.
To each pax this morning and their loved ones.
Until next time,
Road Trip.