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 – Bootcamp
Where – La Luz
When – 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
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!