11/19/2021 - La Luz - AOVQ at LA LUZ!!!!!

AO: La Luz

When: 11/19/2021

PAX:

Number of Pax: 10

Pax Names: Aladdin, Blow Dry, Clearcoat, One Bar, Road Trip, Sir Mix-A-Lot, The Wedding Planner,

DR Names:

Number of FNGS: 2

FNG Names: algorithm, aguilar

QIC: Wine in A Box


Introduction

Been looking forward to my first post at La Luz . . . might as well make it a AOVQ while I am at it I guess.

chilly, but no rain. Perfect for a ‘parking lot o pain” workout

LFG

Warm-O-Rama

15 SSH

10 Abe vigodas

10 micheal phelps

The Thang

“Muscle motivators” (instead of doing SSH, there are multiple exercises that are counted down and done consecutively with no rest in between, just like a motivator)

First set of muscle motivators counting down from 10 to 0

  • Merkins on your coupon
  • lying lat coupon pullovers
  • coupon chest press
  • standing bent over coupon rows

Then form two lines of 5. The first PAX in line farmer carries two coupons as far as he can go, while the rest of the PAX follows behind in line (kind of like an indian run) holds their conduit in rifle carry. (which is far, far harder than you think it is). Then the pax in front switches with the next and goes to the back of the line.

  • All PAX had to go once

Muscle  motivators part 2, starting from 10 down to 1.

  • Started with coupon squats, but a lot of guys were cutting it off short. So we moved to “sit down squats” instead to get everyone used to the proper depth for squats.
  • Straight leg hand release coupon deadlifts
  • Lunges (10 each leg, then 9, etc)

Then Abe Vigodas with your conduit behind your back to stretch, and then Andy Dufrenes with your conduit.

Muscle Motivators part 3, starting from 10 down to 5

  • Coupon shoulder press
  • conduit front raise
  • single arm conduit side raise

Quick mosey around a far light pole

30 coupon curls

6AM

Circle of Trust

CoT

Thanksgiving is a special time where we all reflect on our blessings and are thankful for everything we have. But the holidays can be a very dark time for some. Take some time this week to reach out to a PAX you havent seen in awhile and see how they are doing. F-3 is way more than a workout . . . its a family. So make sure all your brothers are in a good headspace.

Prayers

Naked Man Moleskin

The energy from the PAX at La Luz is unmatched. If you havent been there, then you just dont know. cant wait to come back!!

  • Aladdin- Mi hermano, appreciate you coming out and then leading an OUTSTANDING Q source. Your quote of “you cant push a parked car” was spot on. Appreciate you brother.
  • Algorithm, great to meet you and post with you! Excellent job!!
  • Clearcoat- I owed you one from the burner at F-3/24. 😉 I knew you would handle this one with ease.
  • One Bar- Hope that shoulder heals soon brother. Great to post with you as always!!
  • Road trip- Of course you put in miles at EC. Your acceleration is just ridiculous to witness. You are setting a hell of a standard and example at La Luz that I hope other Sad Clowns can use as inspiration.
  • Aguilar- Just like clearcoat, I owed you from that badass Q you put together at F-3/24. Freaking great job this morning!!
  • Blow Dry- Havent posted with you in awile, it was great to see you! Im resigned to the fact that in order to see some of you men I need to post more at La Luz . . . looking forward to it.
  • Wedding planner- Superb job as site Q! I just cannot get over your body transformation hermano. The work you have put in should be one HELL of an example to others in the community what is possible if you have the courage to put in the work.
  • Sir Mix a lot- Not sure which was better to attend . . . today or Black Panther yesterday. Based on the wind alone, Im glad I saw you this morning. Great great job!!!

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