11/02/2021 - The Launch Pad - 11s and BOMBs at Launchpad
AO: The Launch Pad
When: 11/02/2021
PAX:
Number of Pax: 10
Pax Names: Callahan, Chazz, Mia Hamm, Nosejob, Rainman, Slumlord, Urban Cowboy, Wide Right,
DR Names:
Number of FNGS:
FNG Names: Legally Blonde
QIC: Augustus Gloop
Introduction
Pre-blast The Launchpad
Join me for a high calorie burner at The Launchpad! Bring your coupons, gloves and no quit mentality!
EC at 4:45 for those interested!
Solid group came out to EC with me: Wide Right, Bjorn, Rainman, first time ECer Legally Blonde!
Shortly after EC, Bjorn had to split due to an emergency 2.0 situation. And I’m not talkin’ about kids…
All PAX were set for the start as Nosejob came in hot to cover our 6!
Disclaimer given…
F3 is…
Free workout, open to all men, held outdoors rain or shine, led in a peer rotating fashion and ends in a CoT.
I am not aware of your injuries, please modify as needed. LFG!
Warm-O-Rama
25 x SSH
20 x Mountain Climbers
12 x Abe Vigodas
15 x Grady Corns
Lets move! Mosey to north parking lot.
The Thang
Thang 1
11s in the north parking lot
PAX lined up on parking spot lines
Start with 1 Bonnie Blair, lunge walk to opposite parking spot line
10 Merkins, lunge walk to opposite parking spot line
Continue with 2/9, 3/8, 4/7, etc.
Mosey to oval parking lot by baseball fields
Thang 2
BOMB Circuit
25 Shoulder Taps
25 Merkins
25 Big Boys
25 Bobby Hurley’s
Run parking lot loop. This completes 1 circuit.
Goal was for each PAX to complete 3 circuits. Ended just before last run to move to Thang 3.
Mosey back to flag, grabbed coupons and mosey to volleyball courts
Thang 3
Partner DORA
100 Curls
200 Chest Press
300 Dips on Coupon
While 1 PAX completes reps, other PAX lunge walks across half of sand volleyball court and back.
Ended a little early while most groups were on dips. Mosey back to flag for MoM.
MoM
20 x Half Count Freddie Mercury’s
20 x Flutter Kicks
Held Plank/Low Plank for last 2 min
6 o’clock! Recover recover
Circle of Trust
We read announcements and completed NoR just before I had to jet. Nosejob graciously filled in for CoT on the spot and finished with flag picture by the flag.
CoT I had planned was regarding taking initiative and planning goals.
“If you give yourself 3 weeks to clean out your garage, it will take you 3 weeks. If you give yourself 3 hours, it will take you 3 hours.”
This was a quote I ran across over the weekend that struck me and I started thinking about how I set goals and timelines for myself. Made me re-access some of the short term task timelines I had for myself. Good to keep in mind whether it is regarding planning a family vacation, knocking out that “extra credit” project at work or even planning a date night with the M.
The more time you give yourself to get it done, the longer it will take you to get it done.
Naked Man Moleskin
Big thanks to the PAX that showed up at Launchpad for the BC and bigtime apologies for skipping out at the end. I knew I’d be cutting it close wrapping up, but had to jet once the M called!
Shoutout to Legally Blonde who jumped in on (I believe) his first EC at just his second F3 workout! Well done and way to push through the workout. We’ve all been there!
Side note, Wide Right and I knew something was up with Bjorn on the EC when we heard some strange breathing patterns. When nature calls, there is no stopping it! Luckily he made it home in time to save his shorts and still come back out to meet the DT workout!