11/09/2021 - La Luz - :bulb::rotating_light:PRE-BLAST LA LUZ AOVQ:rotating_light::bulb:
AO: La Luz
When: 11/09/2021
PAX:
Number of Pax: 9
Pax Names: Abu, Aladdin, Clearcoat, Moth Man, Road Trip, The Wedding Planner,
DR Names: Aguila and Start Up's names are not in the PAX directory
Number of FNGS:
FNG Names: N/A
QIC: Laimbeer
Introduction
Rumor has it that the PAX who frequent La Luz “don’t get f@$&’n tired”. Well tomorrow YHC is going to put that to the test. PAX will get an opportunity to warm up and stretch then you won’t stop moving again until the whistle blows. As quoted by tomorrow’s 6, “LFG!”
“I stay ready so I don’t have to get ready” – Connor McGregor.
What you’ll want-
encouraged- man up!
Warm-O-Rama
- Mosey around the lot to get the blood flowing.
- SSH 30 IC
- Shoulder interior stretch OYO
- Rotator cuff static stretch 10/30 OYO
The Thang
Thang 1- Four Corners 7,14,21 reps
- Station 1-Overhead Shoulder Press
- Station 2-Blockees
- Station 3- Bent over Rows
- Station 4- Kettlebell single arm Iso press
- never stop moving. If you make a station before the other team is done, SSH until they completed. If you finish an exercise before your team is done, SSH until completed.
Thang 2- 100 Yards and Crawlin’
- Bear crawl 10 yards, LBC’s 25 IC, Bear crawl 10 yards, Big Boys 25 IC, Bear crawl 10 yards, Superman 30 Q count, Bear crawl 10 yards, American Hammers 25 IC, Bear crawl 10 yards, Pilates 100 IC, Rifle Carry 50 yards, J-Lo’s 25 IC to Mary.
Mary-
Stretching after this hella beatdown!
- hip flexor stretch, each side OYO
- Shoulder interior stretch OYO
- Rotator cuff static stretch 10/30 OYO
Circle of Trust
“Losers focus on Winners. Winners focus on Winning” -Connor McGregor
I shared with the PAX that this rings true to us at F3, when we post, our training goals, and in our life outside of F3. I gave the PAX some examples, that the previous Sunday Road Trip and I had ran a 15k together. Road Trip had ran the race around a 7 min pace and my pace was around 9 min. Today, while doing blockees, I completed 21 and moved to SSH, Aladdin picked up Wedding Planner and did 3 more blockees.
Aladdin’s goal was a bit ahead of mine. Road Trip’s goal was a bit faster then mine. Does that mean my goals are no good? Not at all, they are my goals. My targets. I am competing against me, not them.
Set your own goals for yourself in F3, in fitness. Otherwise, you will always be chasing and never be achieving. As Road Trip stated after, “Do you”.
It also applied to life, setting goals for your family, jobs, promotions. Focus on what you want to accomplish for these aspects of your life. Not what someone else is doing. Be the best version of yourself. Don’t strive to be the best version of someone else.
Do you.
When I asked for prayer suggestions, Moth Man brought up the topic of suicide and how it related to HIM’s. It caused a spin off conversation that was all too relevant. We stopped and had a very open discussion about suicide. I mentioned that never once have you heard about someone taking their own life and you haven’t thought or said that it could not have been prevented, or that it was too soon, or that you were shocked, or that something could have been done differently. We always are in disbelief by a suicide.
We discussed…several had input…that men are afraid to speak out about their problems due to machismo and a stigma. Often times, by the time there is a real problem it is too late.
We talked about how we need to reach out to our brothers, even just a text message to start a dialogue. To open the door and check on each other. Even if it is a DM on slack. Let your brother know you care about them.
We closed with a prayer where I addressed the unspoken prayer requests that the Lord already knows about that weigh heavy on the PAX hearts and minds. I asked that the Lord please watch over us and continue to protect us. Amen.
Naked Man Moleskin
I challenged the saying of “We don’t get tired” commonly used by the PAX at La Luz with a non-stop burner. I told them we’d warm up and stretch and wouldn’t stop moving after that. The fellas did not disappoint.
One of the hardest working Naperville F3 AO, hands down. We were gassed! I legit had to take a nap before work!
Props to those who took the challenge and vested up! Gotta love that.
On a side note if you are centrally located in Naperville, and you post to those AO’s, I suggest you make a trip to La Luz and check it out. It’s worth the 15 minute drive. The attitude is always good, everyone is welcoming, the pace is fast, the PAX’s work to keep you motivated, and the workouts are good. Plus whether it’s Legacy or Jakes after for coffeeteria, you can’t go wrong. I have never showed up here and gotten anything less then a monster of a workout.