04/15/2022 - La Luz - Friday Party @ La Luz
AO: La Luz
When: 04/15/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Gordon's
Introduction
Friday club party coming to 💡💡💡 tomorrow. Join YHC for some dance moves and 150+ BPM work out. We gonna listen some beats, tour La Luz and push ourselves . Last Friday I did similar work out at DT and some PAX complain it wasn’t hard enough, so we crank it up a notch🕺🕺🕺
No coupons. Shoes for all terrains.
PS. After this work out you might learn how to do splits, but it’s not yet confirmed. 😊
Warm-O-Rama
SSH – 20 IC
Rocky Balboas with hands up – 20 IC
High Knees – 20 IC
The Thang
Today theme was a burpee party.
5 burpees after every song, no matter where we at and what we are doing.
After WOR we mosey down the river south on the trail.
Stop#1 . 20 squats, 20 squats 3down-1up cadence, 20 squats 1down-3up cadence, 20 squats with 3 low bounce, 1 minute hold in squat position.
Continue mosey south on trail till E Benton St.
Stop#2. American hammers – 20 IC, flatter kicks – 20 IC, switched to low plank. In low plank position: knee to elbow – 20 IC (each leg count). Derkins on E Benton bridge – 20, 1 minute plank in derkin position right after.
Continue mosey to Water st north and after we crossed E Downer Pl
Stop#3. Lunge walk with high knee for half of a block. On the other half of the block, there is little connector path between Water St and Broadway – we did Lateral lunge (side lunge), switched sides in the middle of it. While waiting for the 6 got into plank and did: merkins – 20, big boys – 20.
Continue mosey on trail north towards the bridge, when passed New York St, switched to bernie sanders, then switched to duck walk. Continue mosey to the middle of the bridge.
Stop#4. On the bridge: plank with feet against concrete divider and hand shuffle west.
Back to the flags.
American hammers – 20 IC, Freddie mercury – 20 IC, in low plank knee to elbow – 20 IC each leg, low plank – 1 minute.
Circle of Trust
COT today is based on Jim Rohn’s philosophy. What you have in life at this point, people in your life, career, health, fitness, you have attracted by the person you become. If you want something in your life to change – you need to change. As a leader take responsibility for everything that happens in your life, otherwise you won’t be able to grow. And one of my favorite quotes from Jim Rohn: “Don’t wish it was easier wish you were better. Don’t wish for less problems wish for more skills. Don’t wish for less challenge wish for more wisdom”.
Prayers to Kinley and Urkel, today is her birthday.
Naked Man Moleskin
I came to 0445 today for some mosey and check the area to make sure my plan would work. Its my AOVQ at LA Luz, wasn’t familiar to all the streets. When I came back, found Blinky in the middle of parking lot laughing his ass off, not sure what he was listening to, or may be he was looking at his strava – today he did only 6 miles at 9 min pace. 😂
Loved the energy today. La Luz team delivers 👍🏼. It was great morning, checked my watch after and avg BPM was 150. 😊 everything worked out as planned.
Start up lost another baby , looks like new person now, never back down today. Great acceleration.
We woke up some people today but flew the scene pretty quick.
Stumbled at COT with the quote because I thought I have it in my notes on the phone, couldn’t find it, ended up googling it. Kinda lost momentum there.