10/17/2021 - La Luz - Dora the Farmer
AO: La Luz
When: 10/17/2021
PAX:
Number of Pax: 10
Pax Names: Bartles & Jaymes, Cricket, Nala, OCD, Road Trip, Simba, Sun Devil,
DR Names:
Number of FNGS:
FNG Names: Aguila, Algorithm
QIC: Clearcoat
Introduction
La Luz Pre-Blast BC
10/4 5:15 amJoin me at the brightest AO in F3 nation as we keep the Monday momentum going strong into the week. 
We will dig a little deeper and get a lot stronger with this full body beat down. Coupons 
and gloves 
will be needed. Lace up those running shoes 
and HC in the thread. 
Warm-O-Rama
Welcome
F3 is
Free
Open to all men
Peer led in rotating fashion
Held outdoors rain or shine
Ends in a circle of trust
I am not a professional you are here of your own free will. I have no knowledge of any injuries modify as needed. Aye!
WoR
Motivators from 8
Tappy Taps x15 IC
Abe Vigodas x15 IC
Grady Corns x20 IC
Bent over Michael Phelps x20 IC
Arm Circles FWD/BACK x15
Quick OYO stretch
The Thang
Farmer carry DORA relay
PAX will complete exercises in sets of 25 while other PAX farmer carries coupons around lot (.20 mi loop). When 25 reps completed run and switch with partner.
100 Bonnie Blairs with squat
150 Merkins
200 Plank jacks
Mary
X factors x25 IC
Manatees x25 IC
Swimmers x25 IC
Circle of Trust
Read quote from Maxwell Daily Reader, “My potential is Gods gift to me. What I do with my potential is my gift to him.” He goes on saying “I believe I am accountable to God, others and myself for every gift, talent, resource, and opportunity I have in life. If I give less than my best, then I am shirking my responsibility… Make everyday your masterpiece. If we give our very best all the time, we can make our lives into something special. And that will overflow into the lives of others.”
Naked Man Moleskin
Personal AAR: Plan time better. I wanted to do a couple thangs but the first thang ended up taking up all of the time we had. Next time do less reps to allow more time for thang 2 or cut it short and move on to next thang. Keeping the PAX guessing makes it funner.
Thanks to all my bros who came out this morning. I was glad to see Nala out there for the first time hopefully its not the last! Proud of my lil cousin Simba for pushing himself to come out, hes a fresh man at EAHS and has a goal of playing varsity soccer next year. He was putting in work with Bartles and Jaymes on the DORA! thanks for bringing the extra coupons. Sun Devil was jamming out to some Jay Z making the work look easy! Aguila and Cricket have been coming out strong, keep the momentum going! Big shoutout to Algorithm for pushing himself on those farmer carries. Its hard to believe he’s a part of the respect club! Finally thanks to Roadtrip for keeping everybody moving and covering the 6!
While we were getting started on our farmer carries, I saw this security guard lady pulling up in her go cart. I figured she was going to say something about us not being able to use the lot but instead she gave us kudos for showing up at 5am to workout. She was like “I see you guys all the time on my cameras hootin and hollering. I don’t know how you guys do it!” I told her we were a part of F3 Naperville and its what we do! Shout out to her for covering the 6 in the area on a full time basis. Reminded me that someone is always watching and she might’ve even been inspired that gloomy morning by watching us give our best. Much love, keep hammering!
cshh cshh
-Clearcoat