12/10/2021 - La Luz - “Blessed are the flexible for they shall not be bent out of shape”
AO: La Luz
When: 12/10/2021
PAX:
Number of Pax: 20
Pax Names: Abu, Bassmaster, Blinky, Bob Ross, Cable Guy, Clearcoat, Frank The Tank, Moth Man, One Bar, Radio Flyer, Road Trip, Sam Walton, Sparkler, Sun Devil, Sweeney Todd, The Wedding Planner, Tiny Dancer, Unicycle,
DR Names: Sparkler yet we consider him dual citizen with F3Naperville
Number of FNGS: 0
FNG Names: N/A
QIC: Aladdin
Introduction
La Luz PreBlast 12/10/2021 @channelAfter a much anticipated VQ tomorrow plans have changed. “Blessed are the flexible for they shall not be bent out of shape”Leave the coupons at home and join YHC for an active, lively 45 minutes of fun under the Gloom.After join @Sweeney Todd at Legacy Fitness for a even better QSource Leadership conversation
Warm-O-Rama
Count off..
Let’s move!
WoR (Pearls on a string style)
West of the Fox
SSH IC 20
Abe Vigotas IC 11
Good Morning IC 15
Let’s Move
Parking lot (between Spruce & Cedar East of Lake St West of River)
SSH IC 20 (while we waited for the 6 & La Senorita-60lb Sandbag)
Arm Circles F IC 10
Keep em’ up
Arm Circles B IC 11
Keep em’ up
Overhead Clamp IC 10
The Thang
Thang One
Four Corners Escalator
Combination of Four Corners and an Escalator. Four exercises. 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.
Elevens
also written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11. Example: Elevens along the oak trees at #45MinutesofMary with Burpees and Merkins starts you with 1 Burpee and 10 Merkins at the first tree, then 2 Burpees and 9 Merkins at the second tree, then 3 and 8 etc. until you do 10 Burpees and 1 Merkin at the last tree.
I modified and did 7’s with a bear crawl to the top of the hill with a mosey back down. Senorita with us the entire time. The same PAX isn’t allowed to take it twice, a different PAX each time.
Mosey over to than three (The bridge)
Thang Three
Dora 1-2-3
Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).
I went with Modified Dora 1-2-3 is 50, 100, and 150 reps.
Mosey over to the edge of the river North of the bridge on West Side
Thang Four
Sit tight for 2 minutes, not a word. Just you and your SkyQ
Recover
Empty the TANK to the Flags
MoR
American Hammers 23 IC
0600
Recover Recover
Circle of Trust
More teachings from my current book “Boundaries” by Dr. Henry Cloud & Dr. John Townsend
A clip from a Zig Ziglar audio on my Audible
The clip was from an American Historian Barbara Tuchman during her Pulitzer Prize speech.
I’ll post a picture of my notes in Slack
Prayers for Abby being home with her family (It was a real treat having Sparkler in attendance, he was a great example of my CoT)
Final Prayer
Naked Man Moleskin
Bro, man, dude!!! Friday’s at La Luz are just different. We had a much anticipated VQ on the books yet things changed and here we are. We had 6 EC Run and 6 EC Ruck. 7/12 came from afar. Yeah, we had to leave home around 4:15ish. We had over 50% attendance in both EC and QSource. Well done HIM’s. Not one person was called out either. Not bragging simply sharing data for the nerds like me. 21 in attendance with not ONE fartsack.
Sweeney crushed QSource and the topic was suiting. I feel we did a great job exemplifying it’s teaching. We had an experience we could evaluate as a Team. The conversation at Jakes alone was worth coming for. The 17 flavors of coffee and delicious bagels sheeeshhhh!
The intention of this morning was to run a thang that involved everyone, individual and partner exercises. It was also to show you can copy and past directly from the Exicon. I’d like for us to spend more time mastering the basics before diving too deep in the creativity world. There’s nothing wrong with that yet let’s establish a firm foundation first. HTC was on point at least from my perspective. No AAR today as I took too long on my CoT and we had to get to Jakes.
I could type on and on yet my words won’t paint the picture. Some you have to experience in person.
Always an Honor!
Aladdin signing off…
See you @ the TOP!