02/22/2022 - La Luz - AOVQ – Two’sday
AO: La Luz
When: 02/22/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
AOVQ – LA LUZ 2.22.22 – 05:15Bringing the right hander out of the bullpen due to starter injury. I’ve seen enough of this AO to have some ideas
. Rain looks certain so dress accordingly. I will keep us covered for portions.Bring: Coupons
Be ready for: full body
Warm-O-Rama
5:15am
-Welcome + 5 principles
-Disclaimer + Description
-Count
Warm-O-Rama – Coupons in circle
-SSH IC x16
-Abe Vigodas IC x15
-Arm Circles IC 10F + 10B
-Seal Claps – single arm alternating IC x10
-Squats, On My Down ~ 15p
-Blockees x 4 OYO
Mosey to bridge with coupon (leave in corner of lot)
The Thang
Thang 1: Bridge & 4 Corners
Bridge:
-Capri run to midpoint – hold squat for 6. Motivators from 3
-Bernie Sanders to end – hold squat for 6. Motivators from 3
-Karaoke back to midpoint – hold squat for 6. Motivators from 3
-Capri run back to start
Parking Lot:
-4 corners: Coupon Mosey (long sides) and Rifle Carry (short sides) between corners
- Corner 1. 10 Goblet Squats + 10 Curls
- Corner 2. 10 Coupon Swings + 10 Coupon Merkins
- Corner 3. 10 Bonnie Blairs + 10 Shoulder Press
- Corner 4. 10 Mountain Climbers IC (on coupon) + 10 Curl Press OYO
Mosey to new Wilder Park Promenade pavilion (no coupons)
Thang 2: Under Pavilion
-Wall sit inchworm: person on the end bear crawl to front until you reach the back wall, and then same thing back to where we started.
-Wall sit for 30 seconds
-2:00 min AMRAP Using EMOM timer
- 10 Jump Squats + 10 Merkins
- 10 Big Boys + 10 Diamond Merkins
- 15 SSH + 10 Carolina DD
- 15 Mountain Climbers + 15 Freddie Mercuries (each leg is a 1/2)
Mosey back to cones in lot.
-Foxholes: single file line run around perimeter to 4 corner cones.
- Last 2 in line run to middle and do Big Boy roll over to Merkin 3x, then run back to the front of the line.
- Next to in back run to middle, etc.
Ring of Fire by Flags (with coupon)
-Coupon hold at 90 degrees – 5 curls
-Coupon overhead – 5 overhead press – hold overhead when not pressing
-Count
-Announcements
-Name-O-Rama
Circle of Trust
COT:
I heard a recent Q source podcast titled “King” which, in part, describes the importance of:
- The daily discipline of training your body.
- A man’s relationship with himself starts with his body
- A man maintains fitness for reasons outside of himself, with a goal of preparedness.
On Sunday I had my breath taken away when I read that a former co-worker of mine passed away suddenly, leaving behind his wife and four children. Although specific details were not given, it was described as a non-Covid health complication. Glenn was a larger than life personality who loved to make sure everyone had a good time, often ordering more food and beverage than any of us could possibly consume. That excess led to him being significantly overweight, and the “King” Q-source podcast made me connect the dots. If Glenn had a better relationship with his body and took up a healthier lifestyle for the purpose of something greater than himself (i.e. family), maybe the heartbreaking outcome of his passing would be different.
I respect and admire everyone for coming to workout in these wet and cold conditions, so we can get right, live right and lead right, for something bigger than ourselves.
Prayer requests:
Glenn and his family, anyone struggling with health issues, and all those we hold silently in our hearts. In Jesus’s name we pray, Amen!
Naked Man Moleskin
These workouts were designed to keep our sixes and twelves off the wet ground … but despite that intent, we all got saturated during the EMOM/AMRAP under the pavilion, and the Foxholes in the main lot. But as the saying goes, “held outdoors, rain or shine, heat or cold” so we bucked up as always.
Glad we got to use the iconic La Luz bridge for a portion, despite the sign saying it was closed due to ice (Site Q checked conditions before we started).
I will definitely work in more of the program on the bridge the next Q at LL.
Great work out there today, men – until the next one!