01/13/2023 - The Launch Pad - Honor F3 Knoxville at Launchpad
AO: The Launch Pad
When: 01/13/2023
PAX:
Number of Pax: 21
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Backdraft
Introduction
Quick F3 Disclaimer and verified that no FNGs in attendance. We thanked everyone for attending and wearing RED to honor our brother Cardinal that passed away recently. We decided to honor him by completing his VQ.
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations.
We welcomed and joke about brother Doback and his sleep patterns after welcoming his newest 2.0
Warm-O-Rama
SSH In cadence to 15
Tempo Merkins X 10
Arm Circles X 10 (Forward, Back, Front, and Overhead) Threw in a few “Scratch the kitty and Scratch the Booty” just to keep people laughing.
Good Mornings X 10
Tappy Taps x 10
The Thang
Card’s Run and Repeat
10 Burpees, BBSU, and Flutter Kicks
Run Lap around Parking Lot.
REPEAT
10 Burpees, LBC, and Heels to Heaven
Run Lap around Parking Lot
REPEAT X 2
10 Burpees, Tempo Air Squats, and Mountain Climbers
Run Lap Around Parking Lot
REPEAT X 3
CPRs
Broke into groups of 3 where one member did Chest Press, One member did Plank, and One member did Rocky Balboas for 1 Minute Each.
Gave a very Brief discussion about CPR and the importance of quick recognition, and quick action
Circle of Trust
We all discussed the recent loss of brother Cardinal in F3 Knoxville and used the name 0 rama to honor his name throughout. We discussed the importance of F3 and how lucky we are to have each other. We located the AEDs in the park and discussed health concerns.
Quick prayer
Naked Man Moleskin
I truly appreciate all that F3 has brought to my life and the friendships I have made. I love that we state our name and age during NameO Ramas because it reminds me that I am not alone in this period of my life. I want to do more with F3 and truly show my appreciation. There are so many wonderful men and incredible people involved. Thank you to all who have come into my life and impacted who I am and who I want to be.
Peace and Love, Backdraft