04/12/2022 - The Launch Pad - Diamond in the Ruff
AO: The Launch Pad
When: 04/12/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: LAUNCHPAD 4/12/22 05:15AM
YHC may not be able to call this Q-School but you will almost always learn something new at a CE Q. Bring those coupons in case I’m feeling swole but definitely bring your energy and your determination to be better. There will be music. There will be chatter. There will be diamonds. HC in the thread. NEW flag plant going forward is the lot by the Baseball fields. LFG!
The Scene: 40 degrees and clear. My new life hack of drinking a lot of water before bed worked and I was up by 4am to start the day. YHC arrived at the Launchpad around 4:50. Luckily these fields are not padlocked so I easily put the cones up, set up the whiteboard with a lantern and waited. It was probably 4:55 so I decided to do a little mosey around the grounds to get a feel for where everything was in relation to the new flag planting location. Tennis courts, Baseball fields and a really long parking lot were all within a short distance. Good to know for the future. Around 5:08, PAX started rolling in. 5 HCs plus me makes an even 6. 5:15, still missing Search Party….
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Warm-O-Rama
YHC decided to focus on cadence counting for the warmup. We are so used to doing 4 count cadence that when presented with something more complicated we go all OYO.
I saw a car turning into the lot so I started with the SSH first because I wanted to make sure everyone understood the others.
Burpees – 6 count cadence – 5 reps
Blockees – 8 count cadence – 5 reps
Absolution – 8 count cadence – 5 reps
SSH – 4 count cadence – 30 reps – added 5 because Search Party was still getting his coupon out of the car.
Mosey to Baseball Diamond with coupon
The Thang
B.E.A.S.T. Dora
Partner up. Partner 1 travels to a base, Partner 2 does the exercise. Reps are per team.
B – Bear Crawl to first base and back –
Blockies x 50
E – Eagle’s Nest/Flap – Lunge walk one step, overhead clap, perform 1 squat, lunge walk with other leg, overhead clap, perform 1 squat, repeat to second base and then back
Curls x 100
A – Alligator Walk to third base and back – Walking Merkin. Alternate stepping hands forward on successive merkin reps. Keep your legs together and try to only move forward using your ankles. You know…like an alligator walks, but with merkins. – 4 count cadence.
Bent Over Rows x 200
S – Sneaky Gorilla to second base and back – Facing the side, drop to a low squat and put knuckles on ground. Kick one leg out to the side in the direction you will be traveling (you’ll be in a low lateral lunge). Slide across to a lateral lunge with the other leg straight, keeping knuckles on the ground as you slide. Now spin around 180 degrees, kick the new front leg out to a lateral lunge, slide across, spin, etc. Resembles a gorilla trying to tip-toe/sneak
Dips x 250 – use two coupons or the bleachers
T – The Lion King – 300 reps – run around the bases – We did not finish these reps, I think YHC and Doback made it to 100 before I called time for Mary.
Mary
Plank – 30 seconds to 1 minute
Cobra – 30 seconds
Downward Dog – 30 seconds
Child’s pose – 30 seconds
Flip over plank with right arm up and left leg through (1 min)
Switch to left arm up and right leg through (1 min)
Blades of Steel – 4 count cadence x 5 reps
Recover, Recover
Circle of Trust
Announcements
Blood Drive – April 24
Lincoln Games May 9 – 14
F3 Dads Camp – June 10 – 12
Growruck GTE30 July 15 – 17
Name – o – rama: Doback, Mellencamp, Nosejob, Bob Ross, Search Party, Cousin Eddie
Prayers
Bob Ross’ friend dealing with brain cancer
My M
My son as he continues to battle with atopic dermatitis/eczema
Lord, thank you for bringing these men out today. Thank you for the beautiful weather to help us get make our bodies strong so our minds can be clear and our hearts can be open.
Naked Man Moleskin
April is globally known as Autism Awareness month. But it should be known as Autism Acceptance month. Autism is not a disease. You can’t catch it. It is a neurodivergence. For those that have it, it means that their brains are wired differently to varying degrees or levels. Level 1 is closer to neurotypical than Level 3. Part of that acceptance is understanding how the autistic community wants to be treated and how best to be an ally toward acceptance. For example, I’ve stopped using Autism Spectrum Disorder to describe my son because disorder implies that it is a disease. My family has been living with this for over 13 years and I’m still learning everyday. So before you reach out toward any cause, do your research, learn about the people behind it and make informed decisions.
Peace,
Cousin Eddie