10/16/2021 - La Luz - Fridays @ La Luz 💡🎉
AO: La Luz
When: 10/16/2021
PAX:
Number of Pax: 21
Pax Names: Abu, Aladdin, Augustus Gloop, Bassmaster, Blow Dry, Clearcoat, Cricket, Daisy, Nacho Libre, Road Trip, Sparkler, Sputnik, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: 1-Bar
Introduction
🌇 Pre-Blast 🌇 LA LUZ 🌇
Friday 10.15.21 @channel 5:15AM
💡 TGIF! It’s time to party at La Luz! 💡
No better way to start our Friday than ITG(In The Gloom) with our brothers as we get stronger💪🏼 and faster🏃🏽♂️! Lace em’ up 👟 as we will be on the move, bring your bricks 🧱we may need them at the end.
HC below in the thread 🧵🪡 and Let’s Go!!👊🏼
Warm-O-Rama
-Good mornings 15
-15 Tappy taps
-Side straddle hops on my count
-Run to parking garage via River path(stop behind Premil)
-Arm circles 12 back & forth then proceed to stairs onto Thang 1
The Thang
✖️THANG 1(Parking Garage)
-Augustus gloop shuffle with jump squats>> shoulder taps before shuffle and after until 6 is in
-20 jump squats in circle
-1Min Wall sit
-Squats on my down
-Wall sit til you drop
✖️THANG 2 Run back2bridge
-Side ways bear crawl to 1/2
-Bernie sanders to middle
-side shuffle in 2 lines
-Merkin Ring of fire 2 start
-SPRINTS TO MIDDLE THEN TO FLAGS hold squats at middle
>MARY
-Coupon curls ring of fire (10)
-1 min coupon hold
-plank(1 arm lift,switch)
-around the world LBCs
-American hammers
Circle of Trust
Thank you all for coming out this morning and making the decision to get better. As you saw, I completed 75Hard and I’m beyond grateful for the personal growth I’ve acquired in many areas of my life thanks to this program. Thank you to Aladdin, box cutter, sun devil Clearcoat just to name a few inspired me to take this on. Here I am now and again I could be more thankful for F3 and the encouragement from everyone.
I want to share one of my favorite quotes from Myles Munroe.
He says “The greatest Tragedy in life is not death, but a life without purpose”
Some of us are trying to find that purpose and maybe we already did we just don’t know yet, but gentlemen if you seek you shall receive. Let’s continue to come out with our F3 brothers so we can keep accelerating, continue to work hard at our jobs and most importantly continue to grow as leaders for our loved ones who look up to us.
Prayers:
Naked Man Moleskin
3 months ago when after I committed to 75 Hard, I looked at the calendar to see when my last day would be(Oct. 14th) so at that time i signed up to Q this workout the very next day as motivation to make sure I completed the program on my 1st attempt.
I posted my Pre Blast yesterday and started getting some HCs, as the day went on I kept seeing more HCs from our usual La Luz HIMs and even a few HIMs from other AOs. Many of the PAX also committed to EC running before the BC. Pressure was on so last night I made some minor adjustments to my plan and was ready to go.
It was a glorious morning about 50 degrees, I arrived with about 10 minutes to spare when the EC crew had just arrived back. All other PAX started arriving and maybe 1 or 2 came in hot.
We did Warm O Rama then headed over to the garage for Thang 1. I finally got to use the “Augustus Gloop Shuffle” while he attended the workout(hopefully he didn’t copyright it)I did make the mistake of going against him on the starting line 🥵. Nacho Libre is the best Mumble chatter out there! We had a whole conversation about my 75Hard expirience in less than 2 min. Also I think he’s becoming a Friday regular at La Luz. Our hypemen Aladdin & Road Trip were ON 💯specially after that Sub 7 minute pace EC they ran along with these other KILLAS; Bassmaster, Sparkler, Daisy, Clearcoat, Wedding Planner, Augustus Gloop & Sputnik. It was great to have Zumiez back ITG along with Wedding Planner! And Startup made his big awaited return, we couldn’t be happier for him(the spilled Merlot was a good sign🍷). Águila, you’re getting better and faster every day, keep pushing bro! Chihuahua I see you bro! Cricket thank you for coming out m, love your consistency only 2-3 weeks into your F3 journey. Blow Dry glad you made it out looking forward to keep posting with you💪🏼. Abu, always a pleasure working out with you bro!(I swear he was there Aladdin😁). Chiva, creo que tu si eres Chiva de corazón, Arriva las Chivas!! Twilight was killing it as always and came close to winning the wall sit👊🏼. Lastly, I think Sparkler is still doing the wall sit right now, seriously your a Beast bro! 👊🏼
Love my F3 brothers! Thank you again until next time!