12/02/2022 - La Luz - Bridge of Paon and Partner Stuff
AO: La Luz
When: 12/02/2022
PAX:
Number of Pax: 17
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: HHGregg
Introduction
PREBLAST La Luz – AOVQ
Friday 12/2/22 5:15AM Bootcamp
Hello brothers of the La Luz, I look forward to this Q and am planning solid full body workout with a mix of coupon work and bodyweight and some movement. Bring your 
and great attitude and 
below. ¡Orale!
Warm-O-Rama
- SSHs (~15)
- Imperial walkers IC (~10)
- Abe Vigodas IC (~10)
- Tappy Taps IC (~10)
- Motivators from 6
The Thang
Bridge of pain
- Starting point – 20 Curls, 20 Tri Ext, 20 Rows: in cadence
- Run to 1st cone and do 5 Burpees in cadence
- Run back to Coupons and hold plank for 6
- 20 Curls, 20 Tri Ext, 20 Rows: in cadence
- Run to 1st cone and do 5 Burpees in cadence, Run to 2nd cone and do 10 squats in cadence
- Run back to 1st cone do 5 Burpees OYO
- Run back to Coupons and hold plank for 6
- 20 Curls, 20 Tri Ext, 20 Rows: in cadence
- Run to 1st cone and do 5 Burpees in cadence, Run to 2nd cone and do 10 squats in cadence, Run to 3rd cone and do 15 Bobby Hurlies in cadence
- Run back to 2nd cone and do 10 squats OYO, run to 1st cone do 5 Burpees OYO
- Run back to Coupons and hold plank for 6
- 20 Curls, 20 Tri Ext, 20 Rows: in cadence
- Run to 1st cone and do 5 Burpees in cadence, Run to 2nd cone and do 10 squats in cadence, Run to 3rd cone and do 15 Bobby Hurlies in cadence, Run to 4th cone and do 20 merkins in cadence
- Run back to 3rd cone and do 15 Bobby Hurlies OYO, Run back to 2nd cone and do 10 squats OYO, run to 1st cone do 5 Burpees OYO
- Run back to Coupons do 20 Curls, 20 Tri Ext, 20 Rows OYO, hold plank for 6
Partner stuff
- See-saw big boys 10 each
- Alternating partner merkins 10 each
- Plank position partner single hand coupon raises – “Frank Castanza’s” (stopping short with a coupon) – 10 each side
- (partners plank facing the same direction with a coupon in between, coupon openings parallel to the ground, each PAX puts hand in opening on their side of coupon, then you raise coupon to shoulder height in unison, it’s a back exercise)
6 MOM – with bear crawls in between
- American hammers
- Box cutters
- Flutter kicks
Circle of Trust
I shared my experience with F3, 3 years of great exercise, meeting awesome people and doing some community service. Health, friendship, networking and service, all great things and we are very lucky to have this!
We prayed for those that are struggling during this holiday season.
Naked Man Moleskin
I have enjoyed visiting this AO and am happy I was able to pay back with a Q!
I arrived early and set up cones. Weather was awesome and PAX rolled in with energy and enthusiasm as always.
1 set of tardiness penalty burpies fit right in with the warm-o-rama – thank you un-named PAX 🙂
I jumbled the order of the Bridge of pain Thang but it still worked out well enough (I think, I forgot to ask for AAR). As usual it took longer to do the exercises than I guessed so we cut the partner stuff short.
I enjoyed trying the partner coupon exercise I am calling “Frank Castanza’s” above, got the idea from Buttermaker who had us do a very similar 1 man thing on Tuesday.