03/12/2021 - The Launch Pad - HERO – The Arnie
AO: The Launch Pad
When: 03/12/2021
PAX:
Number of Pax: 7
Pax Names: Backdraft, Belichick, Cousin Eddie, hot box, Mia Hamm, Moonlight, Ozark,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
HERO workout Friday is back this week. Bring those Kettlebells if you have them. Bring extra if you have them. The recommended weight for this workout is 1 pood (about 35 pounds) but modify as needed. If you don’t have a kettlebell, bring a coupon, HC and let us know in the thread. We can see if someone has an extra.
The Scene: Partly cloudy, no wind, it was in the thirties, about twenty degrees cooler than yesterday morning. I pulled in around 5:05 and there was some newbies to Launchpad that had parked in the wrong lot. They quickly realized their mistake and joined me where I had posted a flag.
Welcome & Disclaimer
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 fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
This was my first time doing a kettlebell workout let alone Qing a kettlebell workout. Grateful that Ozark was in attendance.
Warm-O-Rama
Warm – o – rama
Side Straddle Hops (IC-4 count) x 25
Goofballs (IC-4 count) x 20
Triangle Taps (IC-4 count) x 15
We grabbed our bells and headed to the turf field.
The Thang
THANG 1 ARNIE
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Ozark had fantastic form and was VERY grateful he was there so everyone could model him and not me.
THANG 2 APPLE B.O.M.B.S
PAX did as much of this as possible before it was time for Mary. I think some made it to Overhead Claps so expect this little diddy in one of my future Qs
10 Burpees at goal line
Apple Turnover every 10 yards to other goal line
10 Burpees at goal line
Apple Turnover every 10 yards back to other goal line
20 Overhead claps
Apple Turnover
20 Overhead claps
Apple Turnover
30 Merkins
Apple Turnover
30 Merkins
Apple Turnover
40 Big Boy Situps
Apple Turnover
40 Big Boy Situps
Apple Turnover
50 Squats
Apple Turnover
50 Squats
Apple Turnover
Mary
Plank – 1 minute
Cobra – 20-30 seconds
Downward Dog – 20-30 seconds
Calf stretch – 20 seconds each leg
Child’s pose – 30-45 seconds
LBCs (IC-4 count) x 30
American Hammers (IC – 4 count) x 10
Circle of Trust
Announcements
Check out the info only no chatter channel on slack.
Convergence March 20, 2021 at Iron Lion
Prayers
Cupcake’s niece
Sir Mix a Lot
Before typing this I had read about a brother at Crossroads, Fish Sticks. He’s been through some stuff. If you are connected to their Slack, go read his story and offer up some support. Prayers for HIM and his family.
Naked Man Moleskin
The HERO workouts are a great resource for putting together Q’s. It also gives tribute to a fallen hero with a natural springboard for a COT.
Background: Dedicated to Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, who was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
Take time and hug your loved ones today. Hold yourself accountable for your attitude as you go about your day. Leave work at work even if you are working from home. Don’t let the stresses of the job bleed into your relationship with your family. Last weekend, hell the last two plus weeks have been very stressful for me at work. I’ve let my guard down several times and have let the stresses of the job bleed into impatience with my family. And that’s not fair to them. The problem is that I can’t seem to stop being impatient or annoyed or angry. But I am trying to recognize it and address it.
Let’s pray. Lord, thank you for giving us this morning to better our bodies and keep us healthy. Be with each of these men as they go about their day. Keep them safe. In your name we pray, Amen.
Peace,
Cousin Eddie
P.S. I had a rude awakening today on just how weak AF I am with holding a kettlebell overhead.