01/17/2023 - The Launch Pad - F3 Poker @ The Missle Cabin (2023 edition)
AO: The Launch Pad
When: 01/17/2023
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Aladdin
Introduction
@channelJoin YHC for some F3 Poker
Bring your coupons just in case. Other than a loop in between sets there’s not a whole lot of running planned. HC below and SYITG
Warm-O-Rama
SSH IC 20
Good Mornings IC 15
Goofballs IC 15
Abe Vigotas IC 12
Overhead Claps IC 12
Seal Claps IC 12
Arm Circles forward IC 10
” ” backward IC 10
Shoulder stretch each side SC 10
The Thang
F3 Poker
We used the F3 poker deck. MNG was a first timer. I like for each PAX to pull a card and lead the exercise how they choose. The focus was on form and with a small group like this am there’s no where to hide. Your true colors show. Overall 9/10 on form. Instagram worthy unlike…..jk jk chill 🙂
No MoR we ran the deck till 0600
Circle of Trust
I shared an excerpt from Tim Grover’s book “Winning”.
This book is heavy duty, intense AF and not for the faint at heart.
Pg 160.
“You can’t make things better for yourself until you stop making them worse.”
“Resilience is what separates fear and doubt”.
“Resilient people don’t act like victims, they don’t feel sorry for themselves.”
There’s more yet you had to be there 😉
Lot of Prayers for lots of PAX (forgot to pray for my boy AC/DC and Subway yet did on my way to Peet’s).
Final Prayer
Naked Man Moleskin
Freaking Shells and Cheese smoked me with that EC. I wasn’t trying to run that fast. We had a bad ass crew this AM. Everyone wanted to be there. Quality work all around. No one complained about my tunes (first). Townie went HAM with his 100 SSH in candence. Blinky made us bear crawl a mile. Drago also went the Townie route with our 100 leg shuffles IC (brain fart) whatever they’re called. I don’t have time to search as I have to jump on a Zoom. Fun morning, thanks HIM’s.
Aladdin signing off…
See you @ the TOP!