04/23/2021 - The Launch Pad - 11s and a Ladder
AO: The Launch Pad
When: 04/23/2021
PAX:
Number of Pax: 14
Pax Names: afib, Baby Wipes, Bunyan, Cousin Eddie, Glenn, Mia Hamm, Serena, Twilight, Uncle Rico,
DR Names:
Number of FNGS: 1
FNG Names: ZipRecruiter; Bassmaster; Bear Spray; Lasix
QIC: Augustus Gloop
Introduction
Rolled into Launchpad around 4:30 for set up. Got some cones out onto the field and reviewed the plan, good to go.
Serena, Glenn and Lasix rolled in right at 4:50 for 2 mile EC, we got right to it…
Upon our return, PAX were rolling in and Mia Hamm had brought 1 FNG.
Circled up, disclaimer given
F3 is…
Free to all men
Held outdoors rain or shine
Led in peer rotating fashion
Ends in circle of trust
I am not a professional and not aware of any injuries, modify as needed.
Warm-O-Rama
Started WoR with a mosey halfway around turf field.
20 SSH in cadence
20 Imperial Walkers in cadence
Mosey second half of turf field back to flags
10 Arm Circles (forward and backward) in cadence
15 Abe Vigodas in cadence
Coupon mosey to turf field for Thang 1
The Thang
Thang 1
11’s across width of turf field
Starting at sideline of turf field
1 Blockee, gorilla walk halfway across width then mosey second half
10 Turkish getups, gorilla walk halfway across width then mosey second half.
2 Blockee, gorilla walk halfway across width then mosey second half
9 Turkish getups, gorilla walk halfway across width then mosey second half.
and so on…
Once complete, coupon mosey to end line of turf field for Thang 2
Thang 2
Coupon Ladder length of field
Start with 5 offset merkins
Cousak carry to next cone
5 Merkins + 10 Thrusters
Cousak carry to next cone
5 Merkins + 10 Thrusters + 15 Coupon Flutter Kicks
Cousak carry to next cone
5 Merkins + 10 Thrusters + 15 Coupon Flutter Kicks + 20 Coupon Curls
Cousak carry to next cone
5 Merkins + 10 Thrusters + 15 Coupon Flutter Kicks + 20 Coupon Curls
Had plans to add 1 more cone with 25 chest press, but was running short on time and wanted to get Thang 3 in…
Thang 3
Modified Burp-Merkin-Inchworm (?) (Flush original)
PAX spread out length of turf field holding plank on every 5 yard line
1st PAX started by doing 2 Bonnie Blairs at each PAX position with side shuffle between each 5 yard line
Once PAX were last on end of line, they performed 5 Merkins and followed PAX in front doing Bonnie Blairs
Completed the whole length of the field
MoM
Wrapped up with few minutes left
30 American Hammers
25 LBCs
6 o’clock!
Circle of Trust
Was searching for something the night before and found a quote that hit home for me…
“The way to get started is to quit talking and begin doing.” – Walt Disney
This quote speaks to me and my personality. I constantly overthink things in life such as projects, workouts and even interactions with others. I’ve noticed over the years, I need to stop the planning and thinking and start the doing part of any task.
My wife is an excellent balance for me in this aspect. She is a true doer! She quickly thinks of a plan/project and starts doing right away, bringing me along for the ride and getting me out of my comfort zone. This is good for me because I may not have accomplished half of what we have done together if it wasn’t for her push and motivation (and in some instances related to home remodeling, destruction! HA!)
Overall message to PAX is to get out and start doing! If you have a goal or achievement you are seeking, don’t spend too much time thinking/planning, start doing! Start taking steps towards it. You may not follow your plan exactly, but in the end if you start doing, you will end up achieving the goal much sooner than if you stay stuck in the planning phase.
Naked Man Moleskin
Looking back at the workout plan, half field gorilla walks were A LOT! After the 3rd length, I was smoked. On the flip side, Twilight and Rico found the rhythm. I was chasing!
Thang 3 modified Burp-Merk-Inchworm, I should have explained better prior to starting. Some PAX were performing 5 merkins each time someone passed with Bonnie Blairs. This wasn’t the intention and about halfway I noticed Cousin Eddie was still cranking out 5 merkins per PAX. Impressive effort and my sincere apologies for the poor explanation!