06/15/2022 - La Luz - Coupon Work Ladder

AO: La Luz

When: 06/15/2022

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Kapusta


Introduction

This was a beautiful morning where we completer a Coupon Work Ladder. As the summer heat starts, the F3 men are still accelerating and treating this heat as an extra challenge that everyone successfully overcame. Hydration is the key!

Warm-O-Rama

Introduction, F3 core principles and a disclaimer

Warm-O-Rama:

  • Motivators from 7
  • 15 Abe Vigodas
  • 15 Imperial Walkers

The Thang

Thang 1 – Coupon Work Ladder:

Used recently discovered La Luz hills

  • Intersection 1
    • 10 Coupon Swings
    • Lap up the hill and around the block
    • Rifle carry coupon to next intersection
  • Intersection 2
    • 10 Coupon Swings
    • 20 Skull Crushers
    • Lap up the hill and around the block
    • Rifle carry coupon to next intersection
  • Intersection 3
    • 10 Coupon Swings
    • 20 Skull Crushers
    • 30 Curls
    • Lap up the hill and around the block
    • Rifle carry coupon to next intersection
  • Intersection 4
    • 10 Coupon Swings
    • 20 Skull Crushers
    • 30 Curls
    • 40 Chest Press
    • Lap up the hill and around the block

Mosey back to the flags with coupons

Thang 2 – Parking Lot Fun:

Part 1 – Line up at the first parking lot space

  • 10 Goblet Squats
  • Bear Crawl to the next parking lot space
  • 10 Merkins
  • Bear Crawl to the next parking lot space
  • 10 Merkins
  • Bernie Sanders back

Part 2 – Line up at the first parking lot space

  • 30 Curls
  • Lunge Walk to the next parking lot space
  • 10 Squats
  • Lunge Walk to the next parking lot space
  • 10 Squats
  • Bernie Sanders back

Merry:

  • 30 Big Boys
  • 30 American Hammers
  • 30 Heel Touches
  • Plank

Circle of Trust

Talked about self improvement and how F3 is helping us all to self improve. Prayed for everyone’s well being, for Ukraine and for the war to end as soon as possible.

Naked Man Moleskin

Thanks everyone for coming, it was very fun, I hope you enjoyed it as well! Thanks for being patient while I was learning today’s date! Also thanks so much for the AAR feedback, this is very valuable for me. F3 LFG!!!

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