05/14/2021 - The Launch Pad - Bootcamp
AO: The Launch Pad
When: 05/14/2021
PAX:
Number of Pax: 8
Pax Names: Augustus Gloop, Cousin Eddie, Ebeneezer, Lasix, Mellencamp, Mia Hamm, Moonlight, Sam Walton,
DR Names: N/A
Number of FNGS: 0
FNG Names: Lasix
QIC: Glenn
Introduction
PRE-BLAST – LAUNCHPAD – FRIDAY MAY 14TH 5:15 AMDay 5 of Lincoln Games, let’s keep that effort going! We’ll be on the move and put the turf field to good use. Bring those coupons. LFG.
EC Run @ 4:15
BC @ 5:15
EC Ruck @ 6:10
HC Below.
Warm-O-Rama
- Motivators from 7
- Tappy Taps
- Abe Vigottas
The Thang
Indian Run (2 laps around path)
Thang 1 – Black Jack 21’s (Chest Presses & Big Boys) start with 1 chest press, then run to other sideline and do 20 big boys. Then 2 chest presses and 19 big boys. Repeat until down to 20 chest presses
Thang 2 – DORA (partner up) one partner does exercises while other does a Cusak carry from sideline to sideline
- 200 Curls
- 200 Merkins
- 200 Skull crushers
Prisoner Indian run (2 laps around path) hands behind head while running.
Mary
- American Hammers x 30
- Freddie Mercuries x 30
- LBCs x 30
Circle of Trust
Shared with the PAX my thoughts on trying to make yourself vulnerable.
Really try and put yourself out there to grow. I shared two examples applying this to F3.
For an example, Sam Walton came out and jumped right into F3. He Q’d within his first 2 weeks of showing up. As for myself, I didn’t allow myself to be vulnerable and was too nervous to Q until 3.5 months in. When really I should have just followed Sam’s example and jumped right in.
Second example. I try to make it Black Diamonds and I really believe everyone should give them a shot. For me personally, outside of running, I’m almost always the 6 on any exercise. This is my way of being vulnerable, but I’m putting myself out there to grow and get stronger. Don’t worry about failing, just do it.
Naked Man Moleskin
Big thanks to MiaHamm and Sam Walton for getting out early to join Augustus Gloop and I for our last 5 miles of our 15 miler. Both of you gave us a boost of energy to finish out the run and really appreciate it. Also, thanks for joining for the post EC Ruck, enjoyed the chat. And to Gloop for pushing me to get my butt up early for a long run. Nice work by all and loved the effort!