11/20/2020 - The Launch Pad - HERO – The Bert

AO: The Launch Pad

When: 11/20/2020

PAX:

Number of Pax: 8

Pax Names: Cousin Eddie, Glass Joe, Goldberg, Mia Hamm, Moonlight, Nest, Small Cakes, Thomas Tank Engine,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


Introduction

This train keeps rolling and I’m bringing the HERO Fridays back.  Next stop, Launchpad 5:15AM.  We will be honoring U.S. Marine Cpl. Albert Gettings and performing “The Bert”.  No Coupon needed.  On pavement the whole time.

The Scene:  54 degrees and partly cloudy.  I arrived 30 minutes early so that I would have time to set up the cones 200 meters apart and write out the workout in chalk in the parking lot.  TTE pulled in as I finished writing the workout and we chatted about how he wanted to make it to one of my Q’s this week and how far from home Launchpad was.  He didn’t realize that I was coming out by him tomorrow at Black Panther.

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 10-15 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.

Warm-O-Rama

Triangle Taps – (4 count) IC x 15

Arm Circles – (4 count) IC x 15 FW and BW (palms up for BW)

Side Straddle Hops (4 count) IC x 25

The Thang

HERO WORKOUT:  THE “BERT”

50 Burpees

400 meter Run down to cones and then back

100 Merkins

400 meter Run down to cones and then back

150 Walking Lunges

400 meter Run down to cones and then back

200 Air Squats

400 meter Run down to cones and then back

150 Walking Lunges

400 meter Run down to cones and then back

100 Merkins

400 meter Run down to cones and then back

50 Burpees

No one was able to finish.  And that’s OK.  Failure is just an outcome.  It’s about the journey.  Even though no one finished, I personally got the closest that I ever have in finishing this workout.  It’s about the journey.  I called the workout after I finished the second round of 100 merkins and we circled up for Mary.

Mary

Reverse Crunch (4 count) IC x 20

Circle of Trust

Announcements

See the info only no chatter channel in Slack

F3 Concierge service – this is an ongoing initiative

Sign up to Q

Prayers 

Wet Wipe’s family

Krampus’ family

Sonny Bono’s wife’s cousin and family battling Covid.

Judge Smails colleague’s daughter, Tabitha.  She was killed in a car accident late Saturday night.  She was 17 years old.

Poutine and his family

Naked Man Moleskin

This week has also been about my “greatest hits” of COTs and this story is worth repeating.

Native American Legend of how the Chipmunk got his stripes

It has always been said that bears think very highly of themselves. Since they are big and strong, they are certain that they are the most important of the animals.

One day, Bear went along turning over big logs with his paws to look for food to eat. He felt very sure of himself. “There is nothing I cannot do,” said Bear.

“Oh, really?” said a small voice. Bear looked down. There was Chipmunk looking up at Bear from his hole in the ground.

“Yes,” Bear said, “that is true indeed.” He reached out one huge paw and rolled over a big log. “Look at how easily I can do this. I am the strongest of all the animals. I can do anything. All the other animals fear me.”

“Can you stop the sun from rising in the morning?” said the Chipmunk.

Bear thought for a moment. “I have never tried that,” he said. “Yes, I am sure I could stop the sun from rising.”

“You are sure?” said Chipmunk.

“I am sure,” said Bear. “Tomorrow morning the sun will not rise. I, Bear, have said so.” Bear sat down facing the east to wait.

Behind him the sun set for the night and still he sat there. Chipmunk went into its hole and curled up in his snug little nest, chuckling about how foolish Bear was. All through the night Bear sat. Finally, the first birds started their songs and the East glowed with the light that comes before the sun.

“The sun will not rise today,” said Bear. He stared hard at the glowing light. “The sun will not rise today.”

However, the sun rose, just as it always had. Bear was very upset, but Chipmunk was delighted. He laughed and laughed. “Sun is stronger than Bear,” said the chipmunk, twittering with laughter. Chipmunk was so amused that he came out of his hole and began running around in circles, singing this song:

“The sun came up, The sun came up. Bear is angry, But the sun came up.”

While Bear sat there looking very unhappy, Chipmunk ran around and around, singing and laughing until he was so weak that he rolled over on his back. Then, quicker than the leap of a fish from a stream, Bear shot out a paw and pinned him to the ground.

“Perhaps I cannot stop the sun from rising,” said Bear, “but you will never see another sunrise.”

“Oh, Bear,” said the chipmunk. “You are the strongest, the quickest, the best of all of the animals. I was only joking.” But Bear did not move his paw.

“Oh, Bear,” Chipmunk said, “you are right to kill me, I deserve to die. Just please let me say one last prayer to Creator before you eat me.”

“Say your prayer quickly,” said Bear. “Your time to walk the Sky Road has come!”

“Oh, Bear,” said Chipmunk, “I would like to die. But you are pressing down on me so hard I cannot breathe. I can hardly squeak. I do not have enough breath to say a prayer. If you would just lift your paw a little, just a little bit, then I could breathe. And I could say my last prayer to the Maker of all, to the one who made great, wise, powerful Bear and the foolish, weak, little Chipmunk.”

Bear lifted up his paw. He lifted it just a little bit. That little bit, though, was enough. Chipmunk squirmed free and ran for his hole as quickly as the blinking of an eye. Bear swung his paw at the little chipmunk as it darted away. He was not quick enough to catch him, but the very tips of his long claws scraped along Chipmunk’s back leaving three pale scars.

To this day, all chipmunks wear those scars as a reminder to them of what happens when one animal makes fun of another.

Both of these animals used their gifts to best another or belittle another.  Don’t be physically arrogant like the bear or mentally arrogant like the chipmunk.

Peace,

Cousin Eddie

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