11/15/2022 - The Launch Pad - F3-Q101
AO: The Launch Pad
When: 11/15/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Aladdin
Introduction
11/15/2022 Tuesday 0515 @channelF3 is FREE yet the price of admission is leading our workouts in rotation fashion.Join YHC (your humble correspondent) as I cover “F3-Q101.” (AKA Q School) We’ll cover the basic outline of a bootcamp/run club. We’ll go over basic lingo and answer any questions PAX (members of F3) have. It will be simple, not easy. Bring your coupons just in case, HC (hard commit)
and I’ll SYITG (see you in the gloom)
Warm-O-Rama
SSH IC 15
SSH IC 13
Tappy Taps IC 11
High Knees IC 9
I like to run my warm up for about 5-7 minutes. As it get’s colder we have be mindful of getting the PAX warmed up ASAP and keeping them warm throughout the BC.
Mosey over to the turf field for Thang One. As we moseyed over there I explained to Ryobi how many thangs I had planned and why. My theory proved to be correct 😉
The Thang
Thang One – Turf Field
Merkin Mile
25 merkins are completed after each 1/4 mile (Total: 100 merkins, 1 mile). This is an especially great exercise to jump-start your reps for the day during a push-up challenge!
I cut it short, explained why and answered questions. This was done OYO (on your own).
Mosey back to the flags for thang two
Thang Two – Flags Coupon Work
60 overhead press
run a loop (keep PAX warm)
50 chest press
run a loop (keep PAX warm)
40 curls
run a loop (keep PAX warm)
30 bent over rolls
run a loop (keep PAX warm)
0600 Recover Recover
@ 0555 I explained 5 MoM and also how it’s not a core principle. I went over a couple different scenerio’s and once again explained why I was doing what I was doing.
Circle of Trust
I don’t expect others to F3 like I F3. -Aladdin F3 Naperville
David Goggins has helped me a lot with this mindset the last couple of years. His “Do You” mentality has been engrained in me more and more.
The benefits in no specific order;
I’m liberated, free with no attachment to someones decisions.
I follow Jesus’s wisdom found in Matthew 7:1
“Judge not, that you be not judged.”
I stay out of judgement, not always however more often than not when being intentional with my thoughts.
I make sure I DO ME! I show up as my authentic self. I have no expectation of anyone but myself.
The CoT alone was worth HC-ing for.
Naked Man Moleskin
Welcome our new FNG, brought out by his dad Centerfold. I messed up naming him Forest Gump so we’re currently in the process of renaming him.
What an incredible morning. All Glory to GOD above!
Aladdin signing off…
See you @ the TOP!