10/02/2020 - The Launch Pad - Ladder To Nowhere
AO: The Launch Pad
When: 10/02/2020
PAX:
Number of Pax: 12
Pax Names: Blueprints, Bunyan, Cousin Eddie, Fender, Last Call, Moonlight, pi 3.14, Small Cakes, Switchboard, Thomas Tank Engine, Turner,
DR Names:
Number of FNGS: 1
FNG Names: Mia Hamm
QIC: Pi 3.14
Introduction
Got up at 4am, packed my bags and boarded the plane for Launchpad.
Arrived at 5:15a, messaged my Site Q ahead of time to get WoR started.
Conditions
43° , Brisk, great workout weather
Announcements/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to accelerate
FNG
F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo)
Warm-O-Rama
SSH
High Knees
Capri lap
Good Mornings
Tappy Taps
Abe Vigodas
The Thang
The one and only Thang
The Ladder To Nowhere
(Four corners around outside of soccer field)
Choose a piece of equipment, 62lb log, 70lb sand bag or farmer carry two coupons to each station.
B.O.M.B.
Burpees at 1st corner
Overhead Claps at 2nd corner
Merkins at 3rd corner
Big Boys at 4th corner
First round 10x
Second round 20x
Third round 30x
After each exercise at each corner full run around outside of soccer field back to your equipment. Move to next corner with equipment. OYO until 5:54am GIDDY UP!!!
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for watching over me during this long travel to the north of F³ Naperville. The ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. We pray for the people displaced on the West Coast due to the fires. Lord, we pray for Anna Caroline, Jeremy Baker as they continue to battle cancer. Please give them the strength to get through the treatments and beat this disease. Lord please look over Randy Levine and his wife and 2 yr old son as Randy has taken a turn for the worse.
In Jesus’ name we pray, Amen
Naked Man Moleskin
It’s great to find F³, it’s great to participate in 2nd F and 3rd F. Have you slipped into a comfort zone? What are your next goals to push your acceleration?
100 posts? 200 posts? 300 posts?
Black Ops? Open a new AO?
Open a region?
“A year from now you may wish you had started today.” Karen Lamb.
“A goal without a plan is a daydream.” .
Rick Conlow
“You never change your life until you step out of your comfort zone; change begins at the end of your comfort zone.”
Roy T. Bennett