01/10/2023 - La Luz - Science
AO: La Luz
When: 01/10/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sun Devil
Introduction
@channel 
La Luz 1/10 at 5:15am
New Year, New You? YES! Tomorrow we go into the lab 
for some proven scientific approaches.
HC 
and if you have a sandbag, please bring it!
Warm-O-Rama
Ben Greenfield’s Optimized Recharge Routine
- Start with an Attitude of Gratitude, thinking about what you are grateful for
- Tibetan Rites -> Spin to the Left “I am full of energy”
- Tibetan Rites –> Leg Raises “My mind is clear and calm”
- Tibetan Rites –> Kneeling Backbend “I am flexible and receptive”
- Tibetan Rites –> Tabletop Raises “I am strong and balanced”
- Tibetan Rites –> Upward/Downward Dog “I am positive and motivated”
- Tai Chi –> Door of Life arm swings
- Tai Chi –> Slow Imperial walkers touching elbow to opposite knee
- Tai Chi –> Loose fists on back, legs, chest
- Tai Chi –> Tiger Bend and Lift (stretch) to the sky
- Zen Swings –> Side to side
- Tai Chi –> Tap cheeks, collarbone, and ribs/spleen
- Tai Chi shakes with Wim Hof breathing
- Kundalini energy punches
The Thang
Split into 2 teams
- Race to move all the things (sandbags, coupons, kettlebells, balance ball, medicine balls, etc.) from one side of parking lot to other, for time
- Medicine ball toss, least amount of throws to cover the distance wins
- Medicine ball backwards toss, least amount of throws to cover the distance wins
NY Times Scientific Perfect 7 minute workout (30 sec work followed by 10 sec break)
- Side Straddle Hops
- Merkins (most individual reps wins point for their team)
- LBC’s
- Step-ups
- Squats (most individual reps wins point for their team)
- Tricep Dips
- High Plank hold
- High Knees
- Reverse Lunges
- Merkin Rotation
- Side Plank hold
HIIT 10 min Circuit
- Mosey out 40 yards and sprint back (this person is the timer to signal rotation)
- Lateral Plyo raises Left Arm
- Lateral Plyo raises Right Arm
- Ab Crunch Milkbox hold
- Kettlebell Swings
- Rope waves
- Plyometric squat drops (step off bench and stick landing without continuing to move)
Circle of Trust
I am grateful for all the PAX that came out and for Algorithm having my 6. We are starting how we ended, checking in with ourselves and picking up the mindset of being grateful.
Prayers for Clearcoat, Clearcoat’s M, Primer, AC/DC, and BR’s special intention for someone losing their father today.
Set your intention for the day…and LET’S GO!
Naked Man Moleskin
I saw this Q spot was open and knew it might be tough with YE financial reporting schedule….but glad that it gave me something to focus on yesterday and then execute this morning. Starting the day and year right.
Let’s GO!