08/02/2022 - La Luz - Full Body Burner w/ Some Racing
AO: La Luz
When: 08/02/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Kapusta
Introduction
Arrived early to set up some cones, it took longer than expected, so I was late for EC. Saw Road Trip running on the parking lot, joined him for a 2mi stroll around Aurora downtown. That new watch looks sick, Road Trip!
Had to end the EC run a little early to save some energy for the bootcamp, hydrated and joined some mumblechatter before the workout.
At 5:15 started with the introduction, listed the core principles of F3 and moved on to Warm-O-Rama.
Warm-O-Rama
- Motivators from 7 IC
- 15 Abe Vigodas IC
- 15 Buttkickers IC
- 15 Flying Nuns and 15 Reverse IC
Move coupons to the little paved park area with the square flowerbeds.
The Thang
Thang 1 – Square Flowerbed workout
First square:
- 30 Step Ups
- 20 Goblet Squats
- 20 Lunges with Coupons
Rifle carry to the next square:
- 30 Dips
- 20 Coupon Swings
- 20 Thrusters
Move coupons to the intersection next to the park area
Thang 2 Farmer and Runner Race
Told the PAX to find a partner, but it was actually their opponent.
One PAX is running up the hill, the other one Farmer Carries the coupons.
The PAX that wins does an exercise without a Coupon and the PAX that lost does it with the Coupon
Exercises:
- WIN: Squats | LOSE: Goblet Squats
- WIN: Lunges | LOSE: Lunges with Coupons
- WIN: Burpees | LOSE: Blokees
Move coupons to the grass area near the intersection, where I set up cones
Thang 3 Ladder
PAX lined up on the first cone
- Murder Bunnies to the second cone
- 25 Curls
- Bear Crawl to the third cone
- 15 Merkins
- Army Crawl to the forth cone
- 15 LBCs IC
- Same thing backwards
Walked back to the flags with the Coupon and started Mery
Mery:
- 25 Big Boys
- 30 Heel Touches
RECOVER RECOVER!
Circle of Trust
Today is my name day. In my culture it means that we are celebrating our Guardian Angel. So I wished everyone the best of whatever they believe in that is protecting them from bad and evil.
Prayers for Algorithms kids that are doing God’s work at a camp where the kids are struggling with some health issues. La Bamba wished everyone a great week, which was very nice of him, thanks La Bamba!
We had an FNG that we named Twinkle Toes, welcome, HIM! Hope you come back and workout with us more, it was really nice having you with us!
Naked Man Moleskin
Thanks everyone for coming. I got some good feedback. Some people said that this was a very hard workout, I am glad that I was able to deliver a hard workout for at least some PAX.