12/09/2020 - The Launch Pad - Blastoff
AO: The Launch Pad
When: 12/09/2020
PAX:
Number of Pax: 14
Pax Names: afib, Augustus Gloop, Blues Clues, Cupcake, Flush, Harbaugh, Magellan, Moonlight, Serena, The Wedding Planner, Thumb Drive, Townie, Uncle Rico, Webelos,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Mosey around Astroturf field on path
Arm Circles Forward IC (count to 10, get bigger after 5)
Arm Circles Backward IC (count to 10, get bigger after 5)
Stretch arms at shoulder, first left arm, then right arm
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (right leg over left leg first, then switch – count to 10 each leg, then reach down and stretch with legs together)
Pigeon Stretch, first left leg, then right leg holding the position for each one for about 45 seconds total.
The Thang
Thang 1
Start with coupons in the sand area. Partner up.
REVERSE DORA – partner Bear Crawls
300 Chest Press with legs and feet crossed
200 Coupon Curls
100 Overhead Press
Hold Squat for the Six and/or help out the Six to finish
Mosey over to the Pickleball Courts leaving coupons out of the way
Thang 2
10 sets Total of 7 Reps each for a Total of 70 – Mention importance of Nike Missile Battery C-70
7 Hand Release Merkins at one end of the Court, then run longwise to perform 7 Big Boy Situps at the other end, run back and repeat until you have achieved 35 HR Merkins and 35 Big Boy Situps. Hold plank for the six and/or pick up the six.
Thang 3
“BurpMerk Inchworm”
All but one PAX spread out on a yard line every five yards from one another on the Astroturf. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. Continue until everyone has had a turn at the Burpees.
MARY:
Freddy Mercury’s IC to a count of 30
Circle of Trust
Talk about Sparkler and John Denver – if these CrossRoads PAX can travel to meet new F3 members and explore new spaces, why can’t we? Encourage PAX to encourage other PAX to stretch and visit other AOs, including CrossRoads, Geneva, Wheaton, LaGrange, Oak Park, Chicago, DR…
(End in prayer).
Group Photo in front of the flags. ‘Merica!
Naked Man Moleskin
N/A