06/17/2022 - La Luz - La Bamba!

AO: La Luz

When: 06/17/2022

PAX:

Number of Pax: 12

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Blues Clues


Introduction

Blinky was on point with SiteQ duties, asked for my plan ahead of time, told me the bridge was closed on his EC run, reviewed my plan and provided insight…Solid Site Q work by this HIM that helped this QIC be more prepared…

We had some late arrivals while Chuck Berry’s “School Days” played before 5:15am…penalty burpees await…

 

Warm-O-Rama

SSH

Tappy Taps

Tie Fighters

Imperial Walkers

Capri Lap

15 Penalty Burpees for whole group, we start 5:15am

The Thang

Thang #1 – La Bamba

Hip shimmy shake then at start of this 2+ minute song, PAX complex Coupon Swings. AMRAP.

Thang #2 – The 1950’s

19 Exercises of 50 Reps Each.

  1. 50 Goblet Squats
  2. 50 Curls
  3. 50 Coupon Calf Raises
  4. 50 Yard Sprint
  5. 50 Merkins
  6. 50 Dips
  7. 50 Diamond Merkins
  8. 50 Yard Sprint Back
  9. 50 OH Press
  10. 50 Rocky Balboa’s
  11. 50 Thrusters
  12. 50 Yard Sprint
  13. 50 Flutter Kicks
  14. 50 Mountain Climbers
  15. 50 BigBoy Situps
  16. 50 Yard Sprint Back
  17. 50 Bottom 1/2 Curls
  18. 50 Bent Over Rows
  19. 50 Top 1/2 Curls

*LBC’s for six however while we all got close, we did not finish the final set

Goal here is to push to failure. Most PAX can NOT do 50 straight reps. You should reach failure somewhere here, regroup, and keep going, modify as needed.

Thang #3 Repeat La Bamba

Mary with Medicine Ball

 

 

Circle of Trust

3 things to share today…

#1 Happy Father’s Day ahead this weekend to all those who observe

#2 Today’s workout was dedicated to dad’s everyone, notably my dad who grew up in the 1950’s.

#3 This is significant not because of when but because of how he grew up. This was in Chicago which during the 50’s saw it’s first decline in population at the time. This was post WWII, and the people who had money or a means moved out to the suburbs. This left the “have nots” in the city, the poor or less fortunate. This was my dad who was growing up with 9 brothers/sisters in a 2 bedroom house. Do the math. I’ve often asked how they did it. They just did. Living in Chicago at this time was mostly the poor and it was also a time of segregation and divide and change in this way. Albeit, that’s not how my dad grew up and it’s not how I grew up either. He taught me how while people are different, that’s what makes them special and to treat everyone…no matter their race, etc…equal and with respect. While many took a opposite approach and developed stereotypes and bias and let fear keep communities divided, my dad took a more open approach. It’s interesting to me, the older I get I realize it’s the people who seem to have less “things” in life, understand MORE about life.

My dad is still with us today and I’m very grateful for what he’s taught me. As a father myself now, I’m inspired to teach my kid how to do what’s right and live a more open life too.

I’ll leave you with this…

About 10 years ago my dad gave me a picture frame with a quote in it that read, “In my life I may never fully know God, I just want to know him better.”

We may never fully know or understand anything…especially our differences…however we can always know it better.

Thanks for coming out today fellas.

Prayers.

 

Naked Man Moleskin

Spirited QSource followed at coffeteria today led by Blinky…Accountability. What standards do you hold you and others to at F3?

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