11/12/2021 - The Launch Pad - Field of Dreams
AO: The Launch Pad
When: 11/12/2021
PAX:
Number of Pax: 3
Pax Names: Cousin Eddie, Cupcake, Mia Hamm,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Whether you trashed your legs doing the Chad 1000, ran a few miles at a run club or did a bunch of coupon stuff, it is time for some active recovery. This won’t be easy. This won’t be for the soft. This will help strengthen your core. Bring your coupon for something different. Park at the baseball field parking lot (the one behind Harris Bank) off of Diehl. We will be in the grass. If the grass is wet, guess what, you’ll get wet. HC in the thread.
The Scene: It was chilly and misty. Then the wind started and that made everything just a little more challenging.
Welcome & Disclaimer given
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
SSH – IC (4 count) x 30
Let the air out of the spare – IC (4 count) x 20 each side – hold coupon in one hand at your side while standing, crunch obliques in opposite direction. Then flapjack.
Absolution – IC (8 count) x 10 – Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
Mosey to the field with coupons to the cones.
The Thang
THANG 1 Field of Dreams
YHC set up two cones to mark off distance
Bruce Lee is a 6 exercise routine that is focused on the core. All exercises in a 4-count cadence.
- American Hammer
- Leg raises
- LBC’s
- Heel Touches
- Crunchy Frog
- 100’s.
2 rounds – 20 reps, grip, rip and roll (GRR) to the other cones and back, 30 reps, repeat
THANG 2 NEMO
From the Exicon: This routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for one rep. Courtesy of Honker, F3 Pooler (lateral reach to chest press to irkin to blockee back to original position.)
I think we did about 5 of these before it was time for Mary, which after the Chad 1000, I was really looking forward to.
Mary
Hamstring stretches (30 seconds each leg)
Quad stretches (30 seconds each leg)
Side stretch (30 seconds each leg)
Pigeon stretch (30 seconds each leg)
Plank into Downward Dog – calf stretch (30 seconds each leg)
Cobra pose (30 seconds)
Child’s pose (30 seconds)
We didn’t make it through all the stretches but these are all good quick ones that should be done on a daily basis.
Circle of Trust
Announcements
2nd F Survey
Late Start time workouts on Tuesdays and Thursdays – 6:15am – 7am
Brew Ruck 11/19
Prayers
Thank you, God, for giving us the perseverance to get out of bed and make our bodies and minds stronger in order to be strong for our family and friends.
Naked Man Moleskin
For today I want to share something I saw in a Slack thread earlier this week from Serena, which after reading his backblast was from his COT:
The 7 Rules of Life
- SMILE
It always works out in the end.
- BE KIND
You have the power to make people feel good.
- DON’T GIVE UP
If it doesn’t work the first time, find another way.
- DON’T COMPARE
Everyone’s on a different journey.
- AVOID NEGATIVITY
Avoid negative thoughts, situations and people.
- MAKE PEACE WITH YOUR PAST
Focus on being present and creating a better future.
- TAKE CARE OF YOUR BODY & MIND
One struggles to survive without the other.
Peace,
Cousin Eddie