01/21/2022 - La Luz - Friday’s @ La Luz
AO: La Luz
When: 01/21/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Road Trip
Introduction
Welcome to F3 my name is Road Trip! Friday’s @ La Luz are BC’s.
Lesss get it dooood!
5 Core Principles
Disclaimer
Head Count 13!
My BB disclaimer counts and work out order may differ ITG! lol
You’ll have to come post with us to see it live! 😉
Circle Up!!
Warm-O-Rama
The first exercise is Smurf Jacks~20 IC
The next exercise is High Knees~15 IC
The next exercise is Good Mornings~15 IC
The woo-wooos get going !
The Thang
Instruction are giving ; GO
Farmers carry south into the Casino parking lot , we’re moving and make it to the destination.
Line it UP!
The original plan was to head into town, but everyone has a plan until you get punched in the f’n face!
Since it’s not the best practice to carry coupons into downtown area and the farmers carry felt good this morning with little wind resistance. I decided to switch up the plan 🙂
I’m the captain now lol PARKING LOT PIMPING IT IS!!! I wanted to keep us here and make it non-stop movement. LESSS GET IT DOOOD! Freestyle bootcamp will be in full affect.
PAX are lined up in the middle of Casino parking lot. I wanted to keep it simple only two ways to go, east and west. Let’s begin.
Everyone is lined up in the middle 10 Thrusters OYO, bear crawl to west side of lot. CRAWL! SSH FOR THE 6TH. DONE! Now 5 Merkins OYO and bear crawl back to the middle.
At the starting point again.
10 Thrusters OYO, bear crawl to the east side of parking lot 5 Merkins GO! Rinse and Repeat.
Everyone is on the go lol man I’m starting to regret it but we keep pushing. I eventually tell them to recover in the middle.
Little down time PICK UP THOSE COUPONS! CURLS ON MY UP! ~25 DONE. We proceed same place. Irkins with on coupons ~20 on my down. Curls again ~15. Recover.
The next Thang. Same place in the middle of lot with only east and west to go, no hiding.
Middle starting position 10 Overhead Press OYO. Gorilla walk to west side of the lot. 20 Bonnie Blairs OYO. SSH for the 6th. DONE. Gorilla walk back to the middle 10 Overhead Press and gorilla walk to east lot. 20 Bonnie Blair, RINSE AND REPEAT.
This was more of a mental workout doing the same thing over and over, you would think it got easier but it didn’t. PAX are going calling each other out lol no where to run no where to hide. DO THE WORK !
While we wait we hydrate! SSH for the 6th at almost every check point, middle , east and west.
I threw in other work outs in between to mix it up. My goal was to keep moving as much as possible.
Almost 5:55 Rifle Carry to the Flags. I was burning up towards the end and Start Up gave me a needed push.
MARY CIRCLE UP!
The first exercise is American Hammers w/coupon ~15 IC
The next exercise is Leg Lift w/Coupon ~15 IC
The next exercise is High Plank Low Plank combo for the last minute.
Recover RECOVER!
Circle of Trust
Just want to say thank you all for joining me today ITG!
There’s been mumble chatter on how we ain’t the fastest or strongest ITG but it’s more then that. We’re here to grow as individuals. Not everyone’s gains will be the same! I feel it’s more important to see gains slow but surely! No matter where you are physically don’t get hung up on trying to be the fastest or strongest. Be the best YOU for YOU. Even if its incremental gains, slow gains BUT GAINS. One second faster one extra rep one more merkin just keep growing. We all have the same start and end time, we finish together! Keep pushing to better yourself in all aspects not just the Fitness F.
Prayers for a number of pax families going through some valleys , there will be light again!
Naked Man Moleskin
Very happy to see others stepping up here @ La Luz. It’s amazing to see the growth in everyone. It’s contagious!! We push each other because we want to grow as a unit as an organization this AO is up and coming and here to stay! Shout out to all you HIM’a that got after it today!
Today I was giving “The Hammer” Iron sharpens Iron, by Blinky! This was awesome since it was from him lol he’s an absolute savage. Great to see him come around and push even the rocks on the floor in F3 no one is safe lol. I wasn’t aware of this hammer to begin with tbh and I’m real happy it was brought to La Luz. I’m a product of my environment and the hammer is for everyone getting it next to me. Thank you all! F3 doooo!
Till next time, Road Trip.