03/11/2022 - The Launch Pad - 100 x 100 at da Launchpad
AO: The Launch Pad
When: 03/11/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
Back on my bullshit at the Launchpad. Crap snow . . . whatever. We will still make it fun.
Warm-O-Rama
15 SSH
10 Abe Vigodas
10 Michael Phelps
Mosey to turf field
The Thang
Line up at one end of the field with coupons.
PAX count off . . and everyone remember your number.
THANG 1
100 reps of an exercise. If your number is called, then everyone does reps until the “number guy” completes 100 reps. If you beat the “number guy” then hold plank for the 6. Then sprint 100 yards, and another non coupon exercise at the other end.
100 Bent over rows with coupon
run
100 lunges
run
100 coupon overhead press
run
100 apollo onos
run
100 hands on coupon merkins
run
100 hand to ground, straight leg behind you
run
100 coupon murder bunnies
run
100 side lunges
run
100 coupon curls
run
100 pavilion dips on picnic tables (taking turns with doing air squats)
run back to coupons and recover
Circle of Trust
CoT. Everyone in F-3 has something special to bring to the organization. Whether its communication skills, talent in putting together workouts, or excessive mumblechatter, everyone has something special to bring to the table. So use that talent when you consider your next Q. Look up different workouts and surprise the PAX with something new . . . thats how we halt attrition and keep people actively involved.
Prayers
Naked Man Moleskin
BADASS GROUP OF HIMS TODAY!!!
Everyone absolutely crushed it today. great effort by all, and incredible mumblechatter to keep everyone involved. Hard workout with 1000 reps . . . and everyone rose to the challenge!
- Dabo- You had one of the tougher assignments with coupon merkins, and you DESTROYED it!! Two days in a row . . . great seeing you!!
- Cousin Eddie- I hope your shoulder is doing better . . . and I am glad I brought the taped bricks for you to modify as needed. Hope you heal quickly!
- Twinning- Holy Moley you killed those Murder Bunnies!!! Great seeing you my friend!!
- Mia Hamm- Been too long . . . we need to schedule a ragnar training schedule soon!!
- Mellencamp- I wish I heard some your active mumblechatter over there with Dabo . . . lol. Certainly seemed like y’all were having fun!
- Cable Guy- I don’t even know who you are anymore. You were leading most of the runs today . . . WTF.
- Doback- Excellent job as site Q, and way to push today! Been too long since we posted together . . .