02/28/2023 - La Luz - La Luz – upper body beatdown
AO: La Luz
When: 02/28/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Last Q at La Luz was a leg day – and a cold one. Time to shift gears and focus on the upper body.
Preblast 
La Luz – Tuesday 2.28.23 0515
Last time YHC was on Q at La Luz, it was a leg focused workout. This time, we’ll focus a bit more on upper body. We’ll still move around a bit, and get a nice calorie 
.
Bring your coupon!Let’s finish the month with a 
. HC here, or HC somewhere. Just make a plan and make it happen!
HCs started to roll in – it looked like a good crew.
After a short nights sleep, checked slack and found a couple more HCs. Looks like there’s a good group taking the red pill today!
Disclaimer was given, core principles shared, and Tonka promised to not to do mouth to mouth with his hands only CPR.
Warm-O-Rama
20 SSH in cadence
10 Tappy Taps, in cadence.
Mosey around to the northeast corner of the lot, 10
Abe Vigotas in cadence.
Continue mosey around to the southwest corner of the lot.
20 Arm Circles Forward, 20 backward, 20 seal claps, 20 overhead claps, 20 grady corn (YHC screwed it up and did a few seal claps. SMH), 20 Moroccan night clubs, all in cadence, all without rest.
Mosey on back to the coupons.
The Thang
Thang 1 – Four Corners
Pax circled up near a light post in the center of the lot while YHC got some music going. First time through, all exercises were on YHCs command. After that pax were turned loose to go OYO.
1st corner (that light post we circled up at) – chest
10 hand pass merkins, counting the hard way
20 chest press
Mosey with coupon to 2nd corner (next light post to the north). – back
20 bent over rows
10 lawnmowers, each arm
Mosey with coupon to 3rd corner (island with light post) – biceps
Colt 45s.
Mosey with coupon to 4th corner (next island with light post) – triceps
20 coupon (or curb) dips
20 skull crushers
Mosey back to the start, rinse and repeat until YHC called time (around 5:50).
Circle back up near the light.
Thang 2 – we didn’t hit shoulders!
25 Overhead Press on YHCs command
20 Upright Rows on YHCs command
Mary
20 LBCs in cadence
20 Heel Touches in cadence
20 Manatees in cadence
20 Swimmers in cadence
Theresa
Standing Hamstring Stretch, center, right, left
Walk hands forward to downward dog, stretch both calves
Walk hands back to standing
Stretch Back and Chest.
Circle of Trust
YHC Shared something shared during last Q – I have been listening to a podcast, the Pursuit of Manliness, it’s about biblical manliness and how we should lead. One person talked about a 48 hr dreadmill challenge, 100 miles in 48 hours on a treadmill. He did it to raise money for Alzheimer’s. He went on to talk about something his training group for ultra marathons and other distance runs talk about. The concept of relentless forward progress.
I have been When I think of this, I think of someone wading through mud at an obstacle course race. It’s slow, but it’s forward and it doesn’t quit.
As men we are called to do this – we were created for a purpose. This is also biblical – something in Ecclesiastes, everything under the sun has a purpose. Quitting is not a purpose, so even if things are difficult, we need to make relentless forward progress in order to fulfill what we were created to do.
Aye.
Prayers were said, lifting up Hot Box (may he continue to have forward progress) and Baby Boss’s family, may they feel Your peace.
Naked Man Moleskin
Always a treat to come to La Luz –
Great meeting you Forest Gump! I have a feeling I don’t look forward to chasing you at a run club someday.
Great to meet you T-Dub. For some reason I thought I knew you, but I don’t think we’ve met before. I need to get around more.
Tonka – yes, it was like a VQ for me. Music failed, Seal Claps instead of Grady Corn. How did I do for my VQ? – also, good feedback, thank you for the constructive words in how to get better.
I look forward to getting over here again (tomorrow) to hang with the La Luz crew. It’s a good group!
Hakuna Matata
Nala