09/07/2021 - The Launch Pad - K.I.S.S. workout. (not that you sicko Nacho . . .)

AO: The Launch Pad

When: 09/07/2021

PAX:

Number of Pax: 8

Pax Names: Doeback, Dufresne, Flush, Lasix, Mellencamp, Mia Hamm, Unicycle, Wine in a Box,

DR Names:

Number of FNGS: 1

FNG Names: Doeback

QIC: Wine in A Box


Introduction

Another lovely day at the launchpad.

Unlike most of my Qs, this one will be a back to basics.

A untimely Code Brown had me coming is HOT!  Like . . . cousin eddie hot.

Warm-O-Rama

10 ssh

10 abe vigodas

arm circles

mosey to north end zone

The Thang

100 yard ladders

Your coupon stays on the goal line.

  • Do 10 coupon squats
  • run to 10 yard line,
  • do 20 merkins
  • run to goal line
  • do 10 coupon squats
  • run to 20 yard line
  • do 20 big boy sit ups
  • (you get the idea. Keep doing this pattern all the way to the opposite end zone

1100 yards, 100 coupon squats, 100 big boys, 100 merkins

THANG 2

  • start in end zone
  • lunge walk to 10 yard line, then do 20 bent over rows
  • backward run to end zone, then run forward back to coupon
  • lunge walk to 20 yard line, then run backward to end zone
  • Then run forward to coupon
  • (do this pattern all the way to the other end zone)

550 yards forward run

550 yards backward run

100 yards of lunge walk with coupon

200 coupon bent over rows

Circle of Trust

CoT is about the KISS pricnciple.

“Keep It Simple Stupid”

I am not good at following this, and need to work on it. I tend to make my Qs very elaborate, complicated, and with multiple, multiple moving parts and accessories. But that is not needed to provide a solid beatdown. This is a good philosophy to extend outward in all aspects of our lives. Instead of making thinge overly complicated, stick to the basics and keep it simple. Dont make things harder on yourself.

Naked Man Moleskin

Random musings

  • Ok . . . Mellencamp is damn near unrecognizable nowadays. This HIM has packed on some SERIOUS shoulder and arm muscle . .  and was one of the front runners today. True badass!
  • Unicycle . .  brother you have come a LONG way. Fantastic job pushing hard today, and I hope the Dr has good news about your back.
  • Fluuuuuuuuuush. As usual one of the leaders all morning. Havent posted with you in awhile, so this was fun! I know you are pretty busy opening up 17 new AOs . . . so no being at Black ops is a rare treat indeed.
  • Mia Hamm . . kicking ass and taking names. I think he needs a smile contest with Townie, as this HIM is radiating positivity every single day!
  • Lasix- well Mr black diamond . . thanks for slumming it with us commoners. 😉
  • Doeback- WELCOME!!!
  • Dufrense- Great meeting you, and I look forward to positing with you again soon!

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