03/14/2023 - La Luz - B.O.M.B. at the Bridge
AO: La Luz
When: 03/14/2023
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: T-Dub (Training Wheels)
Introduction
Pre Blast – La Luz
Tuesday 3/14/2023
0515
Bring that La Luz Energy! 
Warm-O-Rama
I had the Pax Mosey around the AO, checking out different spots. It was completely on the fly. We did SSH waiting for a few stragglers. Exercises included Tappy Taps, Motivators, Good Mornings, Arm Circles and Seal Claps.
The Thang
B.O.M.B.S. at the Bridge.
A Dora style workout, Pax split up into pairs. Ran to the turnaround point on the bridge, about half way.
- 50 Burpees
- 100 Overhead Claps
- 150 Merkins
- 200 Big Boys
- 250 Squats
We ran this until 5:50.
Mary:
- Medicine Ball Toss Big Boys
- Medicine Ball Lateral Toss
- Plank
Merkin Ring of Fire x 3
Circle of Trust
Acceleration is a big point of F3 and something I’ve latched onto. While that can be straight forward when it comes to exercise, it’s something that requires more thought and intention in other areas. Specifically looking forward to this weeks Q source topic, M. I encouraged the Pax to think of ways OYO to accelerate that relationship.
Naked Man Moleskin
I had a little bit of a slip up in the beginning. The late Pax threw me off and when I started the first exercise of SSH, I forgot to start counting. I was able to recover and did a good job leading the rest of the bootcamp. My CoT was completely spontaneous and on the spot, but went OK. I could have had a better closing message for a take away.