{"id":409356,"date":"2020-09-07T11:14:26","date_gmt":"2020-09-07T15:14:26","guid":{"rendered":"https:\/\/www.f3enc.com\/?p=409356"},"modified":"2020-09-17T15:47:16","modified_gmt":"2020-09-17T19:47:16","slug":"f3-laramie-labor-day-road-trip-saddleburr-ao","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/expansion\/f3-laramie-labor-day-road-trip-saddleburr-ao\/","title":{"rendered":"F3 Laramie Labor Day Road Trip #Saddleburr AO"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> 09\/07\/2020 <\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Hot Pursuit <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/hot-pursuit-respect\/\" rel=\"tag\">Hot Pursuit (RESPECT)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/king-pin-laramie\/\" rel=\"tag\">King Pin (Laramie)<\/a> <\/span><\/li> <li><strong>FNGs|Visiting Pax:<\/strong> Black Jack (Laramie), Chief (Laramie) <\/li><\/ul><\/div><p><strong>PAX Present<\/strong>:\u00a0 Chief, King Pin, BlackJack and Hot Pursuit<\/p>\n<p><strong>Disclaimer<\/strong>:\u00a0 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.<\/p>\n<p><strong>Warm Up<\/strong>:<\/p>\n<ul>\n<li>Search horizon for any sign of <strong>Tim Robinson<\/strong> approaching, or <strong>Phil Wille<\/strong>, or the return of <strong>Howard Johnson (Rian Rabideau)<\/strong>\u2026.. Alas, no joy, still hopeful for a someday surprise, continue<\/li>\n<li>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<\/li>\n<\/ul>\n<p><strong>The Thang<\/strong>:<\/p>\n<ul>\n<li>Run to old Laramie High School track (approximately .5 mile), pause, mosey to the track<\/li>\n<li>Red Barchetta Routine:\u00a0 100 yard sprint, 100 SSH\u2019s, 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\u2019s or WWII SU\u2019s, return to start; plank for the Six; 10 yard sprint, 10 burpees, return to start; plank for the Six, mosey to the bleachers<\/li>\n<li>Burpee at the bottom, Incline Merkin at first bleacher row seat, run to top of bleacher aisle, Squat, return to bottom.\u00a0 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, \u2026 5, 5, 5<\/li>\n<li>Run back to #shovelflag at middle school (approximately .5 mile)<\/li>\n<li><strong>Circle of Pain<\/strong>:\u00a0 Plank-o-Rama, Merkins, Diamond Merkins, Wide Arm Merkins, Carolina Dry Docks, Flutter Kicks (#mumblechatter erupts from Chief)<\/li>\n<li>ENDEX<\/li>\n<\/ul>\n<p><strong>Circle of Trust (COT)<\/strong>:<\/p>\n<ul>\n<li>Count-o-Rama<\/li>\n<li>Name-o-Rama<\/li>\n<li>Prayer Requests:\u00a0 BlackJack did the honors of closing us out<\/li>\n<li>Announcements:\u00a0 Not meeting formally on Wednesday of this week due to uncertainty of weather and other factors.\u00a0 Next scheduled workout is on Friday for #GiddyUp, Laramie Middle School\/Jr High, 5:30 a.m.\u00a0 Would like to have some volunteer to lead a workout.\u00a0 Let me know if you\u2019re willing to give it a try to help balance the work and add some leadership variety.<\/li>\n<\/ul>\n<p><strong>Moleskin<\/strong>:\u00a0 Great workout today and good mutual support through the workout.\u00a0 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.\u00a0 Good stuff men!\u00a0 Good road trip\u2026\u00a0 See you in the #gloom.<\/p>\n<p><strong>3<sup>rd<\/sup> F (Faith):<\/strong>\u00a0 Chief reminded us today that in difficult times like we\u2019re in, there is an opportunity for revival as well, as the Lord\u2019s 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\u2019s devotional thought:<\/p>\n<p style=\"text-align: center\"><strong><em>The greatest compliment that can be paid to a Christian is when a nonbeliever says, \u201cWhat is it about you? I admire you. I want to know what makes you tick.\u201d<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong><em>&#8211; Greg Laurie<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong><em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0Matthew 5:16<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong><em>Let your light shine before others, that they may see your good works and glorify your Father in heaven.<\/em><\/strong><\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"409356\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">1<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 09\/07\/2020 QIC: Hot Pursuit Pax: Hot Pursuit (RESPECT), King Pin (Laramie) FNGs|Visiting Pax: Black Jack (Laramie), Chief (Laramie) PAX Present:\u00a0 Chief, King Pin, BlackJack and Hot Pursuit Disclaimer:\u00a0 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 [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[970],"tags":[98,2488],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409356"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=409356"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/409356\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=409356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=409356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=409356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}