03/04/2021 - The Launch Pad - Launch Pad BDVQ
AO: The Launch Pad
When: 03/04/2021
PAX:
Number of Pax: 11
Pax Names: Baby Hands, Bjorn, Blow Dry, Harbaugh, House Arrest, Nosejob, Serena, Trickle, Uncle Rico,
DR Names: DR Crossroards - Sparkler
Number of FNGS:
FNG Names:
QIC: Augustus Gloop
Introduction
YHC sent out the pre-blast promising to give it everything I had in this BDVQ. Nerves were high and my mind kept thinking…did I have enough for these monster PAX?
Rolled in to Launch Pad at 4:25 to scope out the field, paths and parking lots. All clear! Set up my cones for Thang 1, 2, 3, … Ready for takeoff!
PAX started rolling in around 4:45 and all PAX were ready and waiting by 4:53! My nerves weren’t settling much, needed to get this thing started!
Disclaimer was given:
- Free to all men
- Held outdoors rain or shine
- Led in peer rotating fashion
- Ends in CoT
- I am not a professional, modify as needed
Warm-O-Rama
WoR
15 SSH
15 Imperial Walkers
15 Mountain Climbers
15 Abe Vigodas
Instructed PAX we would be running north to the oval parking lot by the baseball diamonds. Route was marked with cones.
Run was OYO and as fast as you could get there. Remember the order of your arrival (ie. 1st is 1, 2nd is 2, and so on)
Ready, Set, GO!
The Thang
Thang 1
PAX divided into two groups (odds and evens from first run)
One group on each side of parking lot performed Burpee Shuffle around entire oval parking lot.
Burpee shuffle is a burpee at each parking spot line with a side shuffle between.
Once complete, PAX stayed in two groups for indian runs onto path by baseball fields, around soccer turf field and back to flags.
Thang 2
PAX stayed in two groups, one group on east side or parking lot and one on west side of parking lot.
Starting feet on the curb in plank position, both groups plank walked length of parking lot. SSH for each group to finish. Plank walked back in opposite direction. Two lengths of parking lot completed.
Thang 3
Mosey to pick up coupons by the flag and mosey to north end of turf soccer field. All PAX on baseline.
30 Thrusters OYO, wait for 6
Group sprint to 50 yard line and back. Ready, set, GO!
30 Offset Merkins OYO, wait for 6
Group sprint to 50 yard line and back. Ready, set, GO!
30 Goblet Squats OYO, wait for 6
Group sprint to 50 yard line and back. Ready, set, GO!
30 Leg Lifts holding coupon straight overhead in cadence
Group sprint to 50 yard line and back. Ready, set, GO!
30 Thrusters OYO, wait for 6
Group sprint to 50 yard line and back. Ready, set, GO!
30 Offset Merkins OYO, wait for 6
Group sprint to 50 yard line and back. Ready, set, GO!
30 Goblet Squats OYO, wait for 6
Group sprint to 50 yard line and back. Ready, set, GO!
30 Leg Lifts holding coupon straight overhead in cadence
Group sprint to 50 yard line and back. Ready, set, GO!
Thang 4
PAX divided back into groups.
Group 1 performed flutter kicks while Group 2 Cusack carried coupons out to 50 yard line and back.
Once Group returned from Cusack, each switched and Group 2 performed flutter kicks while Group 1 Cusacked.
All PAX completed 3 rounds.
Thang 5
PAX still in same groups.
Group 1 performed big boy situps while Group 2 farmer carried two coupons to the 50 yard line and back.
Again, once back, groups switched.
All PAX completed 3 rounds.
Mosey in with coupons for MoM
MoM
Merkin ROF – all PAX completed 5 Merkins
30 LBC’s
Shoulder Tap ROF – all PAX completed 5 Shoulder Taps
(Still had about 2-3 minutes till 6am!)
Stayed in high plank, then low plank, then high plank, then right arm up, then high plank, then low plank, then high plank, the left arm up, then high plank….6 o’clock!
RECOVER!
Circle of Trust
YHC reflected on the 9 months I’ve been apart of F3. Spoke from the heart…
(Might sound more coherent now than in the moment as my head was still spinning!)
Prior to F3 I was solidly in the SadClown league. Had trouble motivating myself to exercise on a regular basis and fell into bad eating/drinking habits with COVID isolation being the new norm. I had a neighbor I’d run with periodically, but he ended up moving away so it was all up to me and that wasn’t working to well.
I started to ask myself… “Am I ever going to get back to where I was?” “Is this the stage of my life where I surrender any ambitions of staying fit or excelling in physical activity?” I didn’t want to go this route, this is the route my father had taken and many others as well, but at the time, I didn’t see other options and wasn’t feeling the motivation.
Most of my life, I’ve been active and involved in sports. Playing soccer year round and swimming 6 months out of the year, I took for granted being in good physical condition and being around others who pushed me to be better. Missing this cornerstone in my life left a hole that was eating away at me.
Enter F3.
A huge THANK YOU goes out to my buddy Pawn Star for introducing me to this ambitious, supportive and all around amped up group of dudes! Coming out to my first BC at Dark Tower, I was skeptical, but At At put us through a competitive team oriented beat down and I was HOOKED! All the adrenaline of past competitive fitness came roaring back. Even getting used to the 4:30 wake ups wasn’t stopping me…
Thank you F3 brothers for accepting me, for supporting me, for helping me grow in leadership and for pushing me harder than I’ve been pushed in a long time to accelerate and get faster, better, stronger. Hopefully I can help do the same for all of you!
Prayers for Baby Hands neighbor who passed away suddenly and for his family.
Prayers for Cupcakes niece Piper and her family as they deal with their most recent medical news.
Naked Man Moleskin
Trickle and Sparkler picked up a 3 pack of Black Diamonds this week! Huge T-Claps! Were still running at the front of the pack all day today, straight beasts!
I’m not sure how it is possible, but I think House Arrest runs faster with two coupons attached to his arms! Ridiculous speed on those farmers carries!
Big thanks to Baby Hands and FIB for the support of my BD VQ leading up to today. Thanks for continuing to support this level of workout as site Q’s and holding it to The Standard.