01/31/2023 - La Luz - Heating it up at La Luz
AO: La Luz
When: 01/31/2023
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
YHC saw the cry for help at La Luz – the regulars were all in Miami so no one was on Q! Good thing YHC snagged it, it was going to be -2 outside, and the wind was going to make it feel like -19.
There is a parking garage nearby… we’ll put it to use.
After Bronco’s chest day on Monday, YHC knew what he had to do – Leg day…
Preblast was written:
Preblast: La Luz 1.31.23 0515
Want to feel hot sand under your feet? Smell the beautiful ocean air while sipping rum from a coconut shell? See beautiful women sunbathing in bikinis? Then don’t set an alarm, fartsack, and keep dreaming.
Tomorrow, across F3 Naperville, a bunch of dudes will get out and freeze our 
off and hope our eyes don’t freeze shut. Of course, when we push through pain and discomfort we get tougher, physically and mentally. This is what prepares us to be a HIM and lead others when there is adversity. If you want to be a HIM, HC and get out ITG somewhere tomorrow. If you want to focus primarily on 
, drop your 
in this 
and I’ll SYITG.
Arrived a bit early… sat in the car for just a few minutes then got out to greet pax. Fortunately, the wind was non-existent, which certainly helped.
Greeted the Pax, and 5:15 rolled around – core principles, mission and disclaimer were shared. Off we went!
Warm-O-Rama
WoR was basically moving to the parking garage – Jog to stoplight at New York street – 10 tappy taps in cadence. Jog to the weird little turnaround under the garage, 10 arm circles forward and backward in cadence. Jog to the entrance of the garage, run up the ramp to the 2nd floor staircase.
We’re warm.
The Thang
One and only Thang – Leg work
- note – all exercises were on YHC’s command, unless noted
Walk up 2 flights of stairs, 2 steps at a time.
Run down one level to the southeast corner of the garage
20 squats on YHC’s command
Run to northeast corner of the garage
20 squats on YHC’s command
Walk up 2 flights of stairs, 2 steps at a time.
Run down one level to southeast corner of the garage.
20 Sumo Squats on YHCs command – point your legs out and track your knees over your toes.
Run to northeast corner of the garage, 20 Sumo Squats on YHCs command.
Walk up 2 flights, 2 steps at a time.
Run down a level to southeast corner of the garage
20 Sissy Squats (feet together) on YHCs command
Run to northeast corner of garage, 20 Sissy Squats on YHCs command
Walk up 2 flights, 2 steps at a time. (somehow it didn’t occur to me there would be snow on the top level. SMH).
Run down one level to the southeast corner
20 side lunges alternating sides, each leg is 1.
Run to northeast corner 20 side lunges, alternating sides, each leg is 1.
Run down another level to southeast corner
20 Lunge Squats – right leg forward
Run to northeast corner, 20 Lunge Squats, left leg forward.
Run down another level to southeast corner.
20 Bulgarian Squats – use the grate between floors for balance
Run down down another level to southeast corner 20 Bulgarian Squats, switch legs.
Run to Northeast Corner 20 slow mo speedskaters – count down 1-2-3 and switch legs on 4. Tempo changed a bit throughout the exercise.
Walk up 2 flights of stairs, 2 steps at a time
Run down to southeast corner.
20 Jump Squats
run to northeast corner, 20 Jump Squats
Mary and Theresa
Run down to southeast corner, 20 big boys
Run to northeast corner 20 big boys – good form (feet flat on the ground)
Run down and out of the garage to the stoplight on New York St.
Pause and regroup
Run to 2nd lot entrance.
20 flutter kicks In Cadence
20 Swimmers In Cadence
20 Manatees In Cadence
Run to flags
Hamstring stretch, calf stretches, runners lunge.
Recover Recover
Circle of Trust
Just a quick note of thanks to the PAX who came out on a cold morning to support me. I know I would not be able to push the same way without having others follow me, or people to chase.
Quick prayer – thank you for the group of men to push each other, thank you for the platform F3 has provided for this type of thing and thank you for the freedom which we are given allowing us to gather and work out.
Prayers were said for all to keep warm on a cold day, and special prayers were said for Boy Sandwich.
Naked Man Moleskin
It was great to get over to La Luz again – this was a bit of an odd workout for me. I knew I wanted to keep us warm, so the parking garage was the plan. Algorithm picked up on the strategy on the cold day. Had I known there would be very little wind, I may have done something different.
It was good to see Eminem out ITG at a boot camp – I usually see him on Saturdays.
Pleasure to meet TurboTax – We didn’t get to chat much, but I’m guessing this is the beginning of your busy season… Have fun in your Q tomorrow. Unfortunately, I’m likely a FOMO, I think I need to be in the office at 7:15 or so tomorrow morning…
Always a treat to have Bob Ross in the group – there is never a shortage of encouragement.
Algorithm, love having you in the group as well – the laughs help mitigate the suck of the exercise, or the suck of the cold, or whatever other suck there is. Thank you!
Hakuna Matata,
~Nala