10/29/2021 - The Launch Pad - Friday Morning Circuits
AO: The Launch Pad
When: 10/29/2021
PAX:
Number of Pax: 7
Pax Names: Augustus Gloop, Cable Guy, Daisy, Doeback, Drago, Mia Hamm, Mr. Nice Guy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
LAUNCH PAD – Friday 10/29 0515@channelI have 1 Q planned for tomorrow. Some of those same textbook F3 Thangs and some new Thangs to mix it up. Some Thangs by chance, some not, maybe an audible! Come see me ITG to find out.
Gloves
Pavement shoes
Meet at the Pavilion on the South side
before 9pm so I can finalize the details
Warm-O-Rama
All exercises in (quiet) cadence.
30 SSH
15 Tapy Taps
Arm Circles
Tricep stretch
The Thang
All PAX completed 2 rounds of each Circuit, Circuit 1 and 2, so 4 rounds total.
Each round was 7 exercises, 60 seconds per exercise, 10 second transition between each exercise.
Circuit 1
Squat to Upright Row – 50 or 35lbs kettle bell
Box Jumps
Slam Ball Burpees
Slam Ball Big Boys
Bosu Mountain Climbers
TRX – Chest Flies
Battle Rope – alternating arms
Circuit 1
Kettle Bell Swings – 50 or 35lbs kettle bell
Jump Rope
Slam Ball
Slam Ball Pushups
Dumb Bell Lunges – (2) 15lbs DBs
TRX – ITY
Battle Rope – arms in unison
Between 4 rounds, about a min rest between rounds, we finished at 5:59am
Circle of Trust
Its important to always be encouraging and motivating, but like the Qsource says, we need to make sure we’re offering candid feedback when appropriate. Its easy to give praise, sometimes not so easy to give constructive feedback, and it should be given fairly promptly. Its a disservice to accept something that needs further improvement. This is something I’ve been working on some with my kids but more with my coworkers. Its even harder to find the time when everyone is busy. I think of it as encouragement vs candor.
Naked Man Moleskin
Music and timer were low, and like Gloop said probably the quietest F3 workout ever.
I think we all want another shot at that battle rope, it definitely owned all of us at one point!