02/13/2021 - The Launch Pad -
AO: The Launch Pad
When: 02/13/2021
PAX:
Number of Pax: 11
Pax Names: Bootlegger, Chazz, Flush, Goldberg, Magellan, Moonlight, Mr. Nice Guy, Sparky, Townie, Waterfall,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Box
Introduction
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
Please remain aware of our spacing with our new concerns regarding Covid 19.
F3 workouts always end in a COT.
Arrived at 4:40 for an EC ruck and to check out the grounds. Mr. Nice guy came walking up… Sparky wasn’t that far behind. We found the paths to be perfect.. cleared well and what snow was left was packed down nicely. Perfect conditions for some running between station. I set up cones about 50 and 100 yards away from the pavilion. We covered a little over a mile. 0500 – started the pre-warmup warmup. PAX started trickling in…..
0515 LETS GO!
Warm-O-Rama
Mosey in place
Heismans
Motivators from 7
4 count squat
Coupon mosey to the pavilion.
Explain the thang to the PAX and we ran out 50 and 100 yards away from the pavilion to show the stations and explain the exercises.
Back to the pavilion to get started. We’re good and warmed up at this point.
The Thang
The Thang
The PAX would start at the pavilion and complete the 1st exercise of round 1. Once completed they would run out 50+ yards to the 2nd station to complete the 2nd exercise. When that exercise is completed they would then run out another 50+ yards to station 3 to complete the 3rd exercise. Following the 3rd exercise everyone would run back the 100+ yards to the pavilion and plank for the 6. Once the 6 was in we would start the same sequence with Round 2’s exercises. Once Round 2 was done we would continue with Round 3. We had enough time to Rinse and Repeat all 3 rounds.
Round 1:
Single leg side step ups – 10 each side
Spider-Man merkins 10
Lion kings 10
Round 2:
Wall sits – single leg – 10 sec each leg 60 total
4 count merkins 10
OHP 10
Round 3:
Split squats/lunges with back foot on bench -10 each leg
Plyo merkins 10
Straight arm skull crushers 10
Rinse and repeat
Mary
Jane Fondas 15 each side
Side plank.. lifting your top leg for as long as possible on Q’s command – both sides
Plank series… regular, low, up to single arm balance, to slow knee to elbows
Saved 2 minutes for stretching… WE NEED TO STRETCH MORE MEN!!!!!!
0600 Recover, Recover
Circle of Trust
Was a great workout. Thanks to all the men who fought through the cold and put in the work. This is the type of BC I enjoy… Running mixed in with exercises. I’ve been unable to do this for the last 6 months or so due to my knee injury, so today felt awesome to be back at it! As a result I decided to talk about overcoming adversity. We all have different challenges. Acknowledge yours and overcome it!
Naked Man Moleskin
Prayers were lifted up.. specifically Sparky as he scampered off immediately after Nameorama to get his heart scan. (Results were phenomenal BTW).
Great work fellas!