05/03/2022 - La Luz - Never Give Up
AO: La Luz
When: 05/03/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: BoySandwich
Introduction
Welcome to A-Town, the city of lights, to GTE30 Bootcamp BoySandwich style….again. But this time heard not everyone has rucks…that’s okay we all have coupons and will feel this smoke together. Come join YHC and we show the beautiful city some F3 love.
Well what a morning. Started off surprisingly calm but as I got closer to downtown the rain picked up and went side ways. Made adjustment to head towards the garage and go to plan B. PAX filed in at the flag and we decided to keep her warm while went on a little mosey. 5:15, good morning F3 is: open to all men, free of charge, held outdoor rain or shine. Led in a peer rotating fashion. I am not a professional, please modify if necessary. We will end in a COT.
WARM O RAMA
Warm-O-Rama
SSH 20 IC
ARM CIRCLES FRONT/BACK 10 IC
GOOD MORNINGS 10 IC
GOOF BALLS 15 IC
PAX counted, gathered their coupons and formed a single file line to began thang 1
The Thang
THANG 1
Indian run (not mosey) with coupon to the parking garage. Got a decent pace there and held squat for the 6. We then mosey to second floor performing 20 Curls at the end. Stopped on Level 2 for thang 2.
THANG 2
11’s (with coupons on shoulders for all running)
PAX performed Squat Thrusters on the bottom of the ramp and then Side Shuttle 1/2 way up switching facing the other side. PAX then performed Coupon swings up to top. PAX then reversed down with shuttles till bottom of ramp.
Thrusters and Swings were performed till the 11’s were reached
Each time up the ramp, these exercises PAX did up and down:
Side Shuttle (2 x’s)
Bernie Sanders 1/2 switch to mosey (2x’s)
Bernie Sanders up and down (7x’s)
THANG 3
Pearls on a String
PAX formed double column lines and began a mosey with coupons stopping at various places for exercise on the way to the flag. Exercises follows 15 reps each: OHP, Curls, Bent Over Row, Up Right Row, Calf Raises). Then sprinted back to flag from opposite of parking lot.
MARY
STANDING SIDE CRUNCH RIGHT/LEFT 20 IC
STANDING HEEL TOUCHES 20IC
PUSH THRUS
LEG STRETCHES: Right over Left. Both sides. Held feet position when completed
SIDE TWIST in same feet position as above.
RECOVER RECOVER
PAX COUNTED OFF 7
ANNOUNCEMENTS WERE READ
NAME O RAMA
Circle of Trust
It was a quick conversation in the rain but the story took over 3 years to complete. Today is the anniversary of my left hip replacement. The story starts 3 years ago with an accident at work that led to the discovery of the hip damage. As time came and went, the pain grew to eventually myself having collapsible moments. Hardest part of the story was losing the weight to get down to a safe weight to have surgery without infection. That was 50 lbs. in 2 months that I had to lose to reach before the due date and by the grace of God, healthy eating habits medication, and light working out, I was able to make my goal and get the surgery. Then came the Tri event 3 months later and when I got done, I was at point of what to do now. Well I finally got over my fears of not being able to run and the consistent pressure to at least try it, my dad Munson. I finally came out one Monday morning on his Q at Black Panther and fell in love with F3 and BoySandwich. Everything about it was amazing something that I have been searching for, for such a long time but honestly what I really liked out of it, was the prayer. Men coming together in fear of 1 person and living a way of life doing so. I’ve never seen it before and my hunger to attend workouts, meet new faces that believe like me, grew. I cant get enough of it. I am blessed in so many ways to be here right now writing you this. Qing at La Luz, leading men, and sharing my story. What a year. What a God Thing that has happen. But it doesn’t end here. I will be at Frontline OCR at the end on the month, GrowRuck the next month, completing the Naperville Tri beginning August and competing in the Chicago Tri at the end of the month. So yes. it was great year, it was a year ill never forget but the bar has risen. This year will be even greater. So men if a guy that weighed 355, with a broke hip, eating horribly and drinking without control…..can make this change and never give up, you can. In whatever thing you have in your life that is your “hip”, know there is a surgery. The plan might not be what you wanted it to be or look like you thought it would, but hell I never saw this coming in my life and that’s what God does. Just have to walk through that door, fearlessly
Naked Man Moleskin
Prayers were said and blessing were given as the men stood together under God. A truly heartfelt thank you men for coming with me this morning in the rain. and to my 6, Wedding Planner Thank you sir for everything you do. I would love the comradery if any wants to join me in working out. Bike rides as I train for the Tris will be very important if anyone is interested. Thank you for your time, God is good.