07/24/2020 - The Launch Pad - Get after it
AO: The Launch Pad
When: 07/24/2020
PAX:
Number of Pax: 8
Pax Names: Brooks, Cupcake, hot box, House Arrest, Moonlight, Radio Flyer, Ronda Rousey, Scotts,
DR Names:
Number of FNGS:
FNG Names:
QIC: House Arrest
Introduction
Come out and experience F3’s most diverse AO to train at. You have to see this place. They sky is the limit.
Warm-O-Rama
Jake Locker Warm up on the Astro Turf Field:
50 yards
Highs knees
butt kicks
cherry pickers
side steps
slow job
cross overs
Followed up with 2 sets of 10 reps
reverse lunge
Bobby Hurley’s
15 yard sprints
The Thang
Thang 1:
Partner exercise- Soccer Field
Partner 1- runs around the soccer field, while partner 2 completes the below set.
Partner 2- completes 1 round of 30 coupon curls, 30 shoulder press, and 30 dips .
Then they swap and repeat 2x
Thang 2: 5 sets of 10 merks and 5 pull ups. No rest in between and perfect form taking your time.
Thang 3: (A House Arrest Favorite) go to circuit (4) rounds completed.
Each round has a 50 yard sprit followed by 2 exercises a minute for each
curls- SSH
Rocky Balboas- dips
shadow box-shoulder press
mountain climber- goblet squats
Merry-
Plank contest for the remaining 3 minutes, no one failed
Circle of Trust
Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. GREATNESS WILL COME.
House Arrest shared with fellow Pax his 20 years of marriage was just celebrated and most of my success comes from being consistent as a husband, father, and friend. He encouraged every one to find an area in their life where maybe they could be more consistent.
Naked Man Moleskin
House Arrest hates to wake up early but passing up a chance to workout with his fellow Pax and meet new Pax outweighs the pain it takes to get his ass out of bed.
It’s usually Hot Box that has to drop a deuce in the Gloom, while today it was House Arrest, make sure to take care of your business as there is not bathroom open at the Launchpad in the gloom.
Thanks to all the Pax who showed up for my first Q at the Launchpad.
Moonlight thanks for having my six and keeping me on track.