02/01/2022 - The Launch Pad - Ice Ice Baby – Winter Olympic Games Prep
AO: The Launch Pad
When: 02/01/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cupcake
Introduction
🧊 🧊 🧊 PreBlast LaunchPad Tues 2/1/22 🧊 🧊 🧊
Ice ice baby. 🧊 Get your ICE fix at the LaunchPad tomorrow as we work in some moves that will get you pumped for the upcoming winter games. No skates necessary. Just a coupon and your best Gold Medal smile 😃 🥇!
HC ⬇️
With the Winter 2022 Olympic Games approaching I wanted to incorporate some games and ICE which I noticed at the Launchpad where they flood half of the sand volleyball courts. My son and I went skating there this past weekend, not a lot of traffic, so head out there if you can sometime. Fun time.
Warm-O-Rama
SSH x20 IC
Apollo Anton Onos (speed skaters) x20 IC
Michael Phelps (arms) x20 IC
-Grab coupons head to ice rink-
The Thang
THANG 1 – Tabata on Ice
With a partner – switch from coupons to the ice
5x rounds of:
20 seconds ice mountain “sliders” (sliding feet)
20 seconds rest
20 seconds Olympic deadlift with 2 coupons
Mozy’d down to the dentist office and back
THANG 2 – Hockey toss (7min)
PAX stand on either end of hockey rink, pass light-flashing ball back and forth using hockey sticks
Each time you pass run on path to opposite end
Do 5 dips on other side of rink or 5 derkins
(Set up cones for goals modified to 10 reps for a goal/20 reps for a miss)
THANG 3- Farmer Carry Dora
P1 double-coup farmer carry around basketball courts
P2 exercises:
100 Bobby Hurleys aka
150 big boys
200 squats
(Cut it short at about 25 squats, modified to rifle carry after 1 lap)
Last THANG – Just for fun
Army crawled across ice – turned into a crawl. Just a little misery to end things.
Circle of Trust
20x flutter kicks
20 x j-lo’s
20x Freddie mercs
20x American hammers
10x merkins
RECOVER
Forgot AAR sorry guys
Naked Man Moleskin
My oldest son and I finished reading a book he got from school last night about a couple of kids that travel back in time to ancient Japan to discover the secret to happiness. A quote within the book is given as wisdom from a Samurai master to the kids.
“A journey of a thousand miles begins with a single step.”
-Chinese Proverb
My son read this book, something I’ve been wanting to do myself but haven’t made the time. He read it because we read with him in bed every night. 1 chapter a night is what he read and it was over before I knew it. Point being, don’t wait to start something. Take the first step. I’ve wanted to get back into a regular reading routine, and I need to start reading a chapter at a time. Start small. Begin the journey. So start whatever it is that is your goal this year, start with 1 step
*******
Great time out there with you guys this morning. Thx for pushing me on the EC Babyhands. Glad some of the movements worked out with the ice, even though i wasn’t sure they would. And nobody got hurt. Bonus