07/17/2020 - The Launch Pad - 50 yards to forever
AO: The Launch Pad
When: 07/17/2020
PAX:
Number of Pax: 8
Pax Names: Brooks, Cousin Eddie, Goldberg, Moonlight, Porch Pirate, Scotts, Townie, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
New AOs, VQs, there is so much happening tomorrow. Another “newer” AO is THE LAUNCHPAD that also needs your love and support. Come for the Astro turf, stay for the mumblechatter. Bring your coupons, just in case. HC in the thread.
The Scene: Forecasted sunny and mid 60’s
Welcome & Disclaimer
F3 is:
- Free
- Open to ALL men,
- Peer led in a rotating fashion
- Held outdoors rain or shine, heat or cold.
- Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Imperial Walkers IC (4 count) x 20
Grady Corn IC (4 count) x 25 – standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position.
Mountain Man Poopers IC (4 count) x 20 – Step 1: From a standing position, bend over to touch toes. Step 2: Squat low, put arms straight out front. Step 3: Back to touching toes position from Step 1. Step 4: Stand Up with a single clap.
Mosey to football field with coupons
The Thang
DMC – Duck walk to the 10 yard line, 5 Merkins, Crawl Bear back to goal line. Repeat to the 20, 30, 40 and 50 yard lines increasing # of merkins by 5
All About the Benjamins – 25 Curls for the Girls, 25 Walking Lunges with coupon (each leg is 1), 25 Goblet Squats, 25 Walking Lunges back with your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back.
We finished this quicker than expected so we started a round of 11’s
10 burpees, bear crawl 25 yards, run another 25 yards, 1 big boy sit up
Most of us made it down to 5 before it was time for Mary
5 MoM
Pi’s Heel Touch – IC (4 count) x 25 – feet flat, six in the air on your shoulders, going under your six, right hand touches left heel (1), back to normal position (2), left hand touches right heel (3), back to normal (count)
Heavy Freddies – IC (4 count) x 25 – Freddie Mercury’s while holding coupon overhead
Coupon Pickle Pointers – IC (4 count) x 25 – Pickle Pointer with coupon on chest/midsection
Circle of Trust
Announcements
See the info only no chatter channel in Slack
NEW AO The Colosseum in Plainfield
NEW Region The Crossroads announced!
Sasquatch is not a myth, it is real and will crush you
F3 Concierge service – this is an ongoing initiative – can’t stop won’t stop after shelter in place
Prayers
Mr. Miyagi, Crabgrass, Wet Wipe’s FIL (Big Mike), Toady, Cupcake’s friend (Carson), Pumpkin Spice’s family, Rusty’s brother.
Naked Man Moleskin
What does it mean to be uncomfortable? Certain parts of this workout were uncomfortable for sure but we push through it with work. The same goes for other aspects of our lives.
Many people are afraid of the uncomfortable. They don’t want to wear face coverings because they are uncomfortable even though it’s not about you. Wearing a face covering is thinking about someone else. Many people don’t want to talk about racism or bigotry or police brutality because it makes them feel uncomfortable. Guess what, again, it’s not about you. It’s about giving a voice to those that have had theirs drowned out. It’s about being an ally to Black people and amplifying their struggle and their injustices. Because Black Lives Matter too. It’s not a challenge against everyone else. It’s an awareness and a wake up call for this particular group for all of us to rally around them and say, you’re right. This stuff that is happening to you is not okay and we should do something about it.
Educate ourselves about the history of systemic racism in this country. Understand that there are deep rooted stereotypes that need to be broken and forgotten. Be the change instead of just wanting change.
And in the words of Abraham Lincoln from Bill & Ted’s Excellent Adventure, “Be excellent to each other!”
Let us pray: God, grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference.
Peace,
Cousin Eddie