09/10/2021 - The Launch Pad - It’s Almost Hockey Season
AO: The Launch Pad
When: 09/10/2021
PAX:
Number of Pax: 7
Pax Names: Blueprints, Chachki, Long Story, Mia Hamm, Olaf, Stuffed Crust, Tang,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Blueprints
Introduction
PREBLAST — The Launchpad – Friday September 9, 2021 @ 5:15 am
@channel What a Friday F3 Naperville has for you. The Offerings out there are amazing. Well I will throw one more out there for your consideration.
FRIDAY AT THE LAUNCHPAD — Fall is nigh upon us and the crisp morning air makes me think of….. The Ice Rink, yup you heard me right. The youth hockey travel season has officially begun. YHC has been selected to coach a team for one of the local organizations and am very excited about the opportunity to shape the minds of America’s youth. (stop laughing @C-Bus) So in order to prepare my self to get back on the ice we will be having a hockey themed workout at the Launchpad tomorrow. Bring your coupons, your gloves, pavement shoes, put on your foil and HC in the thread below. Gloves drop at 5:15 sharp so be on time, cause its going to be a miracle if we all get through this alive.
Warm-O-Rama
5:15 – Circle Up / Disclaimers
This is F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in a rotating fashion, with no training or certification
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have.
Modify as necessary
5:16– Warmup
Motivators from 5
Imperial Walkers x10 IC
Tappy Taps x10 IC
Gradycorns x10 IC
The Thang
5:20- Coupon Mosey to SE Corner
5:22– Escalator
- 10 – Blue Perkins
- Run the Loop
- Coupon Mosey to next corner
- 10x BP, 20 – Apollo Ohno’s
- Run the Loop
- Coupon Mosey to next corner
- 10xBP, 20xAO, 30 – Bonnie Blairs
- Run the Loop
- Coupon Mosey to next corner
- 10 x BP, 20 x AO, 30 x BB, 40 – Curls for the Girls (one handed, 20 each arm)
- One leg squat or step-ups for the 6
5:43 – Coupon Mosey to field
5:45– Footwork – holding stick, on the ice
Teams of Three
Two – tossing ball back and forth standing on coupon on one foot, missed pass 5 merkins
#3 does this:
- Stick Crawl – 20 yd
- Broad Jumps – 30 yd
- Bear Crawl 20 yd
- Cones – backwards zig zag touch 30 yd
Rotate until all three have gone, running low on time so each group went once teh group in font got a little ahead.
THIS IS not A RACE because we did not have time
5:59 – STARGAZERS
Circle of Trust
One of the things I love about hockey is that to be successful you need to be good at several things. You need to be fast but also have quickness and agility, you need short burst speed for a 60 second shift as well endurance to maintain for 75 minutes of a game.
I feel like in that sense hockey is a great metaphor for life. If you are amazing at one thing but can not maintain some sort of balance in your life it will be frustrating. You need to be a parent one minutes, a boss the next, a friend after that, sometimes all at the same time.
That is yet another reason why I like F3. From the workouts to all the extras you have variety, you have opportunity to grow and get better at something you may not be good at and to work on mastery of things you are good at. You will be pushed out of your comfort zone, you will not be left where we found you.
With That lets prey:
Dear God,
Thank you for this day.
Thank you for these men who chose to get better together this morning.
Thank you for the beautiful sunrise and for the great facility that that living in a place like Naperville affords us.
We ask that you help us to take what we have gained here today and to use it for your glory.
In Jesus name we Pray,
AMEN
Naked Man Moleskin
One of the things I have noticed lately is that I am good at symmetric exercises but when we get one sided or outside for the core I have less balance and stability. I tried to focus on exercises that work asymmetrically for this workout. Hopefully we did that. The first half was good and tough, the second was a little disjointed but still fun.