08/16/2022 - La Luz - La Luz Downtown Tour F3 Style

AO: La Luz

When: 08/16/2022

PAX:

Number of Pax: 10

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Kapusta


Introduction

PREBLAST
What – :flex: Bootcamp
Where – :bulb: La Luz
When – :clock5: Tuesday 8/16 5:15am

Please join YHC for an F3 style 45 minute tour around Aurora downtown. I am not a local, so during the workout I would appreciate any mumblechatter with pointers to places where you can spend some quality time from someone who knows the area well.If you haven’t guessed already, this is going to be a pearls on a string workout. We will cover some distance and we will have minimal grass, it’s safe to bring your running shoes.

You can leave your coupon at home, unless you want to hardcore modify :slightly_smiling_face:

HC below. SYITG

Warm-O-Rama

  • 25 SSH
  • 15 Tappy Taps
  • 15 Arm Circles
  • 15 Reverse Arm Circles
  • 25 Imperial Walkers

The Thang

Pearls on a string workout. Lined up PAX in two columns and we were moving together

Station 1 – Lou

  • One half of the PAX is doing 30 Dips, the other half 30 Merkins
  • Switch and do the same

Station 2 – Haunted House

  • Divide into 4 groups, each group takes a concrete cylinder and does different exercises:
    • 30 Step Ups
    • 30 Erkins
    • 30 Lunges
    • 30 Derkins
  • Switch until you are done with all

Station 3 – Bridge

  • Bobby Hurlies starting from the beginning of the bridge. You do one, step aside and repeat until you are on the end of the bridge

Station 4 – Upstairs Flag

  • 10 Bupees OYO

Station 5 – Millenium Plaza

  • Bear Crawl
  • Crab Walk
  • Walk Crab
  • Crawl Bear

Station 6 – Fountain in the Alley

  • High Knees to the fountain
  • 25 SSH
  • Butt Kickers back

Station 7 – After Stairs Trail

  • 30 Squats

Indian run to the beginning of the bridge

Station 8 – Beginning of Bridge

  • 10 Burpees OYO
  • Sprint competition with the person next to you

Station 9 – Middle of bridge

  • 25 LBCs IC

Station 10 – First Corner of Parking Lot

  • 10 Burpees OYO

Station 11 – Second Corner of Parking Lot

  • 30 Big Boys

Station 12 – Third Corner of Parking Lot

  • 30 Merkins

Station 13 – Fourth Corner of Parking Lot

  • 30 Squats

 

Mary – Ring of fire. 5 Merkins

Circle of Trust

I was a little late to my own Q, because I took a wrong turn, so apologized for that. Talked about being a new father and how for me my baby is the most exciting and beautiful thing that ever happened to me. Encouraged PAX to be supportive of their children and always remember to tell them we love them. Bob Ross mentioned that we should be doing the same for our nieces and nephews.

We prayed for our children, I also mentioned Ukraine as the war is still going and we need as much help and support as we can get and I also mentioned my grandfather as he is going though some tough times right now.

Naked Man Moleskin

Being late to my own Q was embarrassing, but the PAX were all super cool about it and I really appreciated it. But when I arrived, the show already started and there was already someone else leading the workout. This showed me two things: one is that if you miss your opportunity, it will be gone and you cannot get it back, I would not be able to Q this again and two is that F3 is creating leaders that are not afraid to step up and lead any time and anywhere, even if they did not prepare for this beforehand.

Thank you everyone for coming! This was an awesome group of people and I hope to SYITG again soon!

Leave a Reply