02/05/2021 - The Launch Pad - F is for Fellowship
AO: The Launch Pad
When: 02/05/2021
PAX:
Number of Pax: 16
Pax Names: Baby Hands, Chazz, Cousin Eddie, Dabo, Dorn, Flush, Glass Joe, Mia Hamm, Moonlight, Mr. Belding, Riunite, Sulley, Sun Devil, Tonka, Townie, Urban Cowboy,
DR Names: 0
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Cold as Hell out… 11 Degrees with a -5 wind chill and 17 MPH wind. GOTTA KEEP THE PAX MOVING…
Had a great hard rock / heavy metal mix I compiled on play.
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself.
Warm-O-Rama
Mosey the loop around the Astro-turf. Snow drifts abound.
Circle up in parking lot.
Arm Circles Forwards IC to 15
Arm Circles Backwards IC to 15
Tempo Merkins IC (Merkin, in cadence, with 3 count down, 1 count up) (count to 10)
Tempo Squats IC (Squat, in cadence, with 3 count down, 1 count up) (count to 10)
Stretch arms at shoulder, first left arm, then right arm
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with legs together)
The Thang
Thang 1
Mosey over to the shelter with coupon to stay out of the wind for a bit.
Coupon Work:
Coupon Curls to 50, Chest Press to 50
Coupon Curls to 40, Chest Press to 40
Coupon Curls to 30, Chest Press to 30
Coupon Curls to 20, Chest Press to 20
Coupon Curls to 10, Chest Press to 10
Pick up the six. Asked Tonka for the 10 count – nailed it with a quick count.
Mosey back to the flag with coupon – put coupons away.
Motivators (from 6)
Thang 2
Set up three “lanes” in the parking lot with three sleds lined up for racing. One PAX rides, One PAX pulls as fast as he can, everyone else that isn’t participating is getting burpees done. Approximately 50 yards distance. Once all three make it to the “end line,” they switch places and race back. A total of 4 down and backs so that everyone gets at least one turn. LOADS OF FUN – thanks to Dorn for the idea!
Partner up. One partner is at the flag, the other approximately 50 yards away.
Partner at the flag does descending Merkins, starting with 15; fast mosey to his partner.
Partner waiting to be relieved does Big Boy Sit-Ups until other partner arrives.
Partner that was relieved fast moseys back to the flag and begins their Merkins at 15.
If we had finished: 109 Total Reps of Merkins, countless Big Boy Sit-Ups.
We wrapped up around 9/10 Merkins for each PAX. Still pretty good way to hit 75-84 Merkins, lots of Big Boy Sit Ups and some good down and back.
Mosey back and circle up for Mary.
MARY:
-Flutter Kicks cadence count to 20
-Heel touch IC to a count of 30
0600.
Circle of Trust
Take advantage of the fellowship opportunities littered throughout F3 – talked with O’Douls after Two Wolves on Thursday and had a great experience learning about his journey and what his first month in F3 has been like. I think his comment that stuck with me is where he said he was currently in “survival mode” for getting through the workouts. I can totally relate – even though I’ve been at it for 20 months and 300 posts, I still remember those first two months of pain and struggle, barely finishing workouts, getting a lot of help from various PAX, but especially Trickle, Leuben and Brooks getting me through some rough days. All of this to say…look around when you post…see a PAX that you don’t know or recognize…reach out to them…get to know them and show them everything that makes F3 so special.
Naked Man Moleskin
N/A