09/03/2021 - The Launch Pad - Four Stations of Pain
AO: The Launch Pad
When: 09/03/2021
PAX:
Number of Pax: 5
Pax Names: Glass Joe, Lasix, Mia Hamm, pi 3.14, Stuffed Crust,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Preblast
Will it be a flight around the world on Indian Run Airlines???
Will it be bear crawls across the parking lot for 30 min.???
Will it be carrying a for the entire beatdown without letting it touch the ground???
Will it be carrying around the AO???
One thing is for certain, there will be no need for trail or hill shoes.
Finish the week strong, bring your and drop your in the thread below
Conditions
65°, Clear skies. Cool
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
Warm-O-Rama
SSH (40)
High Knees (20)
Capri lap around Run path around soccer field. Gave PAX instructions for the Four Stations as we passed each station
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10 forward, 10
The Thang
Station I
Log, Sandbag or Farmers carry
Choose a piece of equipment, Log, Sandbag or two coupons and Mosey around the path around the soccer field
Station II
High Pulls (20), Overhead Press (20), Curls (20)
Station III
Merkins (20), LBCs (20), Squats (20)
Station IV
Battle ropes
PAX made it around the stations two revolutions
6MoM
Flutter kicks (40)
Swimmers (35)
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
YHC talked about Mental Health Awareness Month and asked PAX to reach out to someone they haven’t spoke to in awhile, a neighbor, a relative, a friend. You just don’t know who is struggling and going through a tough time in their lives.
Prayer
Moment of silence for the Servicemen who lost their lives in Afghanistan
Naked Man Moleskin
Woke up at 4am, loaded the truck with the equipment, logs, sandbag, fire hose, 4 coupons. On the road by 4:40, arrived at AO at 5:10a. Set up two stations and dropped cones at the other two stations while we did a capri lap to warm up. We had one PAX at each station and I doubled up with Lasix. Working out solo at each station played well with the CoT about Mental Health Awareness