03/26/2021 - The Launch Pad - Launchpad Gun day.

AO: The Launch Pad

When: 03/26/2021

PAX:

Number of Pax: 12

Pax Names: Baywatch, Crabgrass, Dabo, House Arrest, Mia Hamm, Mr. Belding, Patchouli, Powderpuff, Radio Flyer, Waterfall,

DR Names:

Number of FNGS: 1

FNG Names: lasic

QIC: Wine in A Box


Introduction

Havent been to Launchpad in a bit . . so lets mix it up.

Swimsuit season isnt too far away, so lets do an upper body beatdown with a gun day.

Good weather conditions. A bit of rain last night, but nothing that would affect us.

Gets get swole . . . .

Warm-O-Rama

15 SSH

10 Abe vigodas

arm circles

Static arm stretch

Seriously . . . yall should have my warm up memorized by now.

The Thang

Mosey with coupons to the pavilion.

Start at my car and grab two bricks and a chunk of lead pipe conduit.

THANG ONE

Prayer press 20 x 4

Conduit coupon rows (palms down 20×4)

Dips 20×4

coupon curls 20×4

(between sets, we added in a mixture of high plank, Al Gores, overhead conduit swings and conduit torso twists waiting for the 6 to start the next set)

Mosey to football field

“Train tracks” (first PAX runs to 5 yard line and sets up in high plank position perpendicular to the PAX run line. Next PAX jumps over the first PAX, then sets up in high plank on the 10. Do this all the way to the opposite end zone)

mosey back to pavilion

THANG 2

Single Arm coupon chest press lying on bench 20×3

Single arm coupon “penny pincher” rows 20×3

Lying coupon skull crushers 20×3

Single arm coupon curls 20×3

(between sets, we added in a mixture of high plank, Al Gores, overhead conduit swings and conduit torso twists waiting for the 6 to start the next set)

Mosey to football field

“Train tracks” (first PAX runs to 5 yard line and sets up in high plank position perpendicular to the PAX run line. Next PAX jumps over the first PAX, then sets up in high plank on the 10. Do this all the way to the opposite end zone)

mosey back to pavilion

THANG 3

Grab your bricks.

8 count shoulder destroyers (I just made that name up. Trademark pending . . )

  • From a seated position, with your palms DOWN holding a brick do the following. Front raise to eye level with right arm. Then side raise to parallel with right arm. Then front raise with left arm. Then side raise to parallel with left arm
  • This is done IN CADENCE with an 8 count.
  • 30 x 2 sets

Rear delt flys.

  • holding both bricks, bend over until your forehead is resting on the end of the picnic table.
  • With your thumbs pointing DOWNWARD, bring your arms out to the side as far as you can go, while squeezing your shoulder blades together at the apex of the exercise
  • 15×2
  • Conduit coupon shrugs “shoulders to ears”. 15X1

Between sets we did a static “iron cross” hold with bricks.

Ran out of time for a few other shoulder burners . . .

Circle of Trust

CoT today is about strength.

Its not just about the physical strength that we all have and work on every day. These boot camps are about MENTAL strength too. Its about having the mental toughness to push past your self-imposed limits and “quit points” to bust through a plateau and get better. You are already all stronger because you make the choice to get better ITG and wake up a “zero dark thirty” every morning to join your fellow PAX and sharpen some iron.

“Anyone can hide. Facing up to things, working through them, thats what makes you strong”

  • Sarah Dessen

“Courage isnt having the strength to go on- its going on when you dont have the strength”

  • Napoleon Bonaparte

I did my third black diamond yesterday and was ready to die after 10 minutes. But I resolved to not quit and push through. I need to get mentally tougher to get past the “quit points” and find the strength to keep going on. Everyone here has that extra gear . . . that deep well of strength that you rarely tap into consciously. But its there. When you feel like you want to quit, or fall out, find that inner strength to tap into. Dip into that deep deep well of resolve and strength you have and keep going. There are times in your life when quitting is easy . . . find the courage and the strength to do the hard things and dont quit.

Prayers for Radio Flyers neighbor.

Our Father

Naked Man Moleskin

Faceplant got me thinking about “functional strength” and how it differs from a lot of the exercises we do on a regular basis. So I built this workout with that in mind.

Building from the “big muscles” and working outward, we started with Chest and back, then exhausted the ancillary triceps and biceps. First working on tandem (both arms at once) then focusing on single arm exercises that require intense concentration to maintain form.

I loved the mix of PAX that attended today. A few guys that I rarely (if ever) have posted with before, and it was great to see.  Ive been falling into a rut and frequenting my home AO too much lately. Time to shake things up and get to more AOs on a regular basis. Not just for the fellowship of the PAX, but for the variety of the beatdowns. The variety of these workouts is one of the things that makes F3 great, and if you only attend the same Qs by the same PAX at the same AO, you wont get to enjoy the whole experience. That being said . . . I need to spread my Qs out further with different AOs or keep pushing myself to come up with creative Qs. Variety is the spice of life.

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