F3 Laramie Labor Day Road Trip #Saddleburr AO

PAX Present:  Chief, King Pin, BlackJack and Hot Pursuit

Disclaimer:  Abbreviated version given by Hot Pursuit reminding everyone to push themselves but not to or past the point of injury, modify any portions of the workout as needed, and that YHC was most certainly not a trained professional.

Warm Up:

• Search horizon for any sign of Tim Robinson approaching, or Phil Wille, or the return of Howard Johnson (Rian Rabideau)….. Alas, no joy, still hopeful for a someday surprise, continue
• Michael Phelps arm swings, standing leg stretches, groin stretches, calf stretches, lowerback stretch from merkin position looking upward with back curved toward the ground, Don Quixotes IC X 10

The Thang:

• Run to old Laramie High School track (approximately .5 mile), pause, mosey to the track
• Red Barchetta Routine:  100 yard sprint, 100 SSH’s, return to start; plank for the Six; 75 yard sprint, 75 Mountain Climbers, return to start; plank for the Six; 50 yard sprint, 50 squats, return to start; plank for the Six; 25 yard sprint, 25 LBC’s or WWII SU’s, return to start; plank for the Six; 10 yard sprint, 10 burpees, return to start; plank for the Six, mosey to the bleachers
• Burpee at the bottom, Incline Merkin at first bleacher row seat, run to top of bleacher aisle, Squat, return to bottom.  Rinse and Repeat adding one rep to the three exercises each round, for total of five loops, 1, 1, 1, 2, 2, 2, 3, 3, 3, … 5, 5, 5
• Run back to #shovelflag at middle school (approximately .5 mile)
• Circle of Pain:  Plank-o-Rama, Merkins, Diamond Merkins, Wide Arm Merkins, Carolina Dry Docks, Flutter Kicks (#mumblechatter erupts from Chief)
• ENDEX

Circle of Trust (COT):

• Count-o-Rama
• Name-o-Rama
• Prayer Requests:  BlackJack did the honors of closing us out
• Announcements:  Not meeting formally on Wednesday of this week due to uncertainty of weather and other factors.  Next scheduled workout is on Friday for #GiddyUp, Laramie Middle School/Jr High, 5:30 a.m.  Would like to have some volunteer to lead a workout.  Let me know if you’re willing to give it a try to help balance the work and add some leadership variety.

Moleskin:  Great workout today and good mutual support through the workout.  When YHC stuck out after the warm up with no indication of where we were going or how long we were going to run, it does cause some level of anxiety, but we commit to 45 minutes of whatever at these workouts.  Good stuff men!  Good road trip…  See you in the #gloom.

3^rd F (Faith):  Chief reminded us today that in difficult times like we’re in, there is an opportunity for revival as well, as the Lord’s spirit moves. We can offer context and the peace that a solid faith foundation offers to those seeking answers and those struggling. This dovetailed nicely with today’s devotional thought:

The greatest compliment that can be paid to a Christian is when a nonbeliever says, “What is it about you? I admire you. I want to know what makes you tick.”

– Greg Laurie

               Matthew 5:16

Let your light shine before others, that they may see your good works and glorify your Father in heaven.