08/02/2022 - The Launch Pad - Last minute Q at the Missile Shed

AO: The Launch Pad

When: 08/02/2022


Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Snoop-a-Loop


PRE-BLAST – The Launch Pad – 8.2.22
Full body 🔥
Bring a coupon and be ready to shake & bake. Park at the lot by the baseball fields.


-Welcome + 5 Core Principles + Mission + Credo

-Side Straddle Hops (SSH) In Cadence (IC) x15
-Abe Vigodas IC x10
-Hillbillies IC x10

Mosey to adjacent lot
-SSH IC x15
-Seal claps IC x10
-Mountain Climbers IC x15

Mosey back to flags
-SSH IC x 15
-Plank jacks IC x10
-4 Blockees OYO

Bring coupons to lit cones and drop off for thang 2

The Thang

Thang 1:
-Quick Mosey to basketball courts
-Vicious DORA Around perimeter:
-Mosey (sideline)
-Lunge Walk (baseline)
-Bernie Sanders (sideline)
-Bear crawl (baseline)

At TABATA horn – everyone run to the middle and do: -5 Hand Release Merkins, flip over to back and do 5 Big Boys
-Return to perimeter you were on After 5 Rounds, mosey to Thang 2

Thang 2
-8 cone AMRAP with Tabata timer (60 sec on 15 sec rest to rotate)
Cone 1: Barbel RDLs (2 coups)
Cone 2: Flat barbel bench press (2 coups)
Cone 3: Curl Press (1 coup)
Cone 4: Big Boys
Cone 5: Lat pullovers (1 coup)
Cone 6: Goblet Squats (1 coup)
Cone 7: Hand Release Merkins
Cone 8: Big Boy Get Ups

After last Tabata horn, Mosey back to flags with cones/coups

-Freddie Mercuries x20 IC
-Flutter Kicks x20 IC
-Thunderstruck – Hold high plank, play AC/DC song and every time “Thunder” is said, do a Merkin and return to high plank

Circle of Trust

Daily Stoic quote I think is worth sharing: “If a man knows not to which port he sails, no wind is favorable.”

I interpret this as the importance of setting objectives and driving toward them, rather than just aimlessly going through life – which can whipsaw you around.

This also ties to the notion of “preparedness” which we talk about a lot at F3. At GTE one of the quotes that stuck with me was, “as men we often don’t rise to the occasion, we default to our level of preparedness.” This could be in a fight/flight or medical situation, or any facet of life. The more prepared we are, the better

Quick prayer / pic by the flag.

Naked Man Moleskin

Picked this Q up the day before, as I saw it was still open. The LP has some cool features to use, and great to see more consistent PAX coming out to this AO. Until the next one!

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