10/07/2022 - La Luz - La Luz BC

AO: La Luz

When: 10/07/2022

PAX:

Number of Pax: 10

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: 1 Bar


Introduction

>> PREBLAST — LA LUZ
>> Wednesday October 5th @ 5:15AM

We will be RUCKING 🎒tomorrow with a few PT stops. Bring a sandbag if you have one! @channel
HC in the 🧶⬇️

Warm-O-Rama

-Arm circles

-Good mornings

-Abe Vigotas

-high knees(slow)

-OYO hamstring/calf stretch

The Thang

T1 Ruck inside 1st garage

-1st level: parking lot shuffle with burpee and sandbag toss

-Sprints to second<> Return for bags

-circle up bag deadlifts in middle in circle while rest does squats

-Sprints to third<>return for bags

-bent over rows x25

-hold squat for 1min

-bent over rows x25

-Sprint to next<> return for bags

-parking lot shuffle with burpees and bag toss

-Sprint to next<>back to bags

-squat hold while passing bags

-Ruck Downstairs then back upstairs

Ruck back to parking lot via low levels

Circle of Trust

For my COT I shared:

Ive been struggling lately in the last few weeks with getting back to being consistently out ITG, pulling HCs and a couple Fart sacks. I appreciate the accountability and motivation from each and eveyone of you. To keep myself accountable I will be signing up to Q more often as I also need to give and not just take from this AO. Let’s keep growing together and getting stronger.

Naked Man Moleskin

I had not Qd since July and was a little nervous but all of that goes away once your in there leading the workout. I showed up with about 5 minutes to spare. Brought both my 16LB & 25LB Vests for anyone else to use. Everyone arrived just in time and we had 3 total sandbags including 2 60LB & 1 35LB.  I wanted to do a Ruck that allowed an even time for each person to carry the sandbags and not just the same people over and over so we made tow lines and every minute or so I called the last 3 in line to come up and grab the bags. We rucked about half a mile or so before making the first stop at the Woubonsee front lot for some exercises under the flag, after this we ruck to the garage and our first stop was for PT doing the shuffle with bag tosses, right after we had sprints and I was up first against Sweeney 🤙🏼who is fast 🏃💨(Zubas was on beast mode too sprinting with his vest on 😤). We rucked to the second level where we had another round of PT including deadlifts with the bags. Time flew by as I hand not even gotten halfway through the first thang and level 2 of the parking lot. Everyone pushed and motivated each other and the as we were going back to the flags La Bamaba turned on the heat as he grabbed the 35LB bag and we all mosied back to the flags as one unit giving La Bamaba some motivation not to give up! Quick American Hammers set and time was up!

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