10/19/2021 - La Luz - Kill Your Clone!
AO: La Luz
When: 10/19/2021
PAX:
Number of Pax: 12
Pax Names: Chihuahua, Chivas, Cricket, Elway, Moth Man, Road Trip, The Wedding Planner,
DR Names:
Number of FNGS: 0
FNG Names: Start Up, Mr. Magoo, Aguila, Zumiez
QIC: Sir Mix-A-Lot
Introduction
PreBlast – “Time for an AOVQ. We’re gonna get stronger together! Bring your COUPON and some GLOVES.”WHO’S GONNA CARRY THE BOATS?!?” HC below and let’s find out!”
There is lots of talk about the energy and work ethic the pax bring at La Luz. I had been out here once before, and I wanted to come back with an AOVQ. It isn’t just talk – the men of La Luz DO. NOT. GET. TIRED…but more about that later in this backblast.
I woke up this morning earlier than usual, excited to make the drive from Oswego into downtown Aurora. Got to the AO a little before 5:00; set-up some cones in the parking lot and did a short jog down the bridge to scout out everything to make sure my plans would work. Got back to the parking lot around 5:05 and Road Trip was planting the flag.
I was hyped for this one. As Goggins says, “Who’s gonna carry the boats?!?”
5:15 am. Time to get to work.
“Good morning gentlemen. Welcome to F3. I am Sir Mix-A-Lot and I am your Q this morning…”
Warm-O-Rama
- Side Straddle Hops – 20 IC
- Good Mornings – 10 IC
- Imperial Walkers – 10 IC
- Arm Circles – 10 IC (x2)
The Thang
Thang 1: “Farm Carry Laps”
Partner up! Partner #1 farmer carries 2 coupons as far as they can around 4 cones set up in the parking lot. Partner #2 does a repeating series of 10 SSHs and 10 Air Squats. When the first partner needs to set down the coupons, the second partner runs to meet them. Switch roles and repeat – going around and around the cones until Q calls time. (About 10 minutes)
Thang 2: “Upper Body Sets”
Cusack Carry your coupon to the middle of the bridge. Complete 10 reps of each exercise and do 5 sets – for a total of 250 reps. OYO. When you finish, hold plank or pick up the 6.
- Curls
- Overhead Press
- Chest Press
- Skull Crushers
- Thrusters
Thang 3: “Ring of Fire – Cusack and Swings”
Mosey back to the flags and circle up. “Cusack Hold” you your coupon over your head. Each pax does 5 coupon swings one by one around the circle. If you need to set down your coupon, you must do 5 burpees and then pick it back up. We had time to go around the circle twice.
Mary:
- Heel Touches – 20 IC
- Flutter Kicks – 10 IC
- LBCs – 20 IC
- Flutter Kicks – 10 IC
- Big Boys – 10 on Q’s Count
- Heel Touches – 20 IC
- Big Boys – till SQ calls time…Recover!
Circle of Trust
Count-O-Rama (12)
Announcements – Make your plans for F324!
Name-O-Rama
CoT: A friend and mentor of mine recently introduced me to the concept of KILL YOUR CLONE. The idea is that who you were yesterday is a clone of who you woke up as today. You have a choice to make: you can make yourself better and stronger than you clone, or you can stay the same (or even move backwards) and let your clone win. Kill your clone. Be better today than you were yesterday. You don’t need to be perfect, just be better. Be stronger, more focused, more intentional, more loving, more generous. Be better today than you were yesterday. And do that again the next day, and the next day, and the next day. Kill your clone. You woke up this morning and were given the gift of another day. Be better than you were yesterday!
Special prayers were offered for our brother CVS as well as Elway’s brother going through treatments.
Naked Man Moleskin
Men of La Luz – thank you for following my lead today. I do not take this opportunity lightly. You know how to CARRY THE BOATS and give it everything you’ve got.
Special shoutout to ROAD TRIP for being a solid Site Q. From the moment he stepped foot in the parking lot, he was there to help me and to push everyone to the next level. A true servant leader and a true HIM.
Until next time, brothers.