10/27/2020 - The Launch Pad - FIRST TUESDAY LAUCH PAD
AO: The Launch Pad
When: 10/27/2020
PAX:
Number of Pax: 11
Pax Names: Aflac, Bartles & Jaymes, Brooks, Flush, Giggles, Jackie Chiles, John Denver, Moonlight, Sparkler,
DR Names:
Number of FNGS:
FNG Names:
QIC: Cupcake
Introduction
WELCOME to the FIRST TUESDAY, OPENING TUESDAY at The LAUNCH PAD!
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
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 limitations. It is your responsibility to be safe and modify exercises as needed. Maintain space between you and the next guy at all times.
Warm-O-Rama
Goof balls x10
Tapping taps x10
On Grass Soccer Field
100 yard karaoke switch at 50 yd line
High knees 50 yds/ butt kickers 50 yds
The Thang
Thang 1 – Charles Bronson on Soccer Field
Start with 3 lighted cones first two 100 yards apart in a line, the last another 20 yards past. At starting point, perform
50 SSH’s, 75% sprint to 2nd point(end of soccer field), then “murder bunny walk” to the 3rd lighted cone. Bring coupon back to 2nd cone, mozy back to 1st cone..
50 Squats then rinse/repeat.
50 Bobby Hurley rinse/repeat.
FINISHED THAT…dropped coupons.
Mozy to playground
Thang 2 – Playground TABATA
30 seconds on 30 second transition
Dips on Picnic benches
Pull ups on Playground (modify hanging leg lifts)
Box jumps on tables
Wall sits
( 3 rounds at least, 12 stations)
MOZY to Turf Field – nice conditions this morning for the turf field, 36 degrees and dry unlike the soccer fields.
11’s on Turf Field
Turkish getups on 1 sideline, merkins on other sideline.
Got up to 5 Turkish getups and 6 merkins..called for time.
Finish – Suicides
Start on midfield line, touch every 5 yd line out to 30 yds from midfield sprint back
MARY
Leg raises x20
Freddie Mercuries x20
LBC’s x10 to eat up last few seconds
RECOVER 6am
Circle of Trust
Here’s a quote from Martin Luther King Jr.
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
Today we opened up another opportunity here at LaunchPad for men to step up, get out of their comfort zone and lead by adding another day. Our progress on this AO stalled back in the spring when we hit COVID which halted in-person workouts here. I came out and did some of the virtual live workouts here where we’d check in with a “running man”🏃♂️ emoji at 5.15 to signal we were starting the posted workout for that day. It worked alright, but it wasn’t the same. I’m thankful today that we’re back, that LaunchPad and F3 Naperville/Crossroads is growing and that you all came out this morning to mark the occasion. Thanks for the push, thanks for working you butts off, let’s not take it for granted. And let’s keep moving forward.
Naked Man Moleskin
Special thanks for all that came out this morning. Especially Sparkler, Flush, Giggles, Bartyles and Jaymes, John Denver, Toby who normally post at F3 Crossroads. I owe F3 Crossroads a post and I will return teh favor. Shoutout to Moonlight for having my 6 and Aflac and Jackie Chiles for checkin out LP after I guilt tripped them yesterday.