02/19/2022 - The Launch Pad - Launchpad-Ladder of Death
AO: The Launch Pad
When: 02/19/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mellencamp
Introduction
Come join me to see if you can survive, “The ladder of death.” We will stay in the parking lot mostly for this one. I brought this little number to the PAX at Iron Lion on 2/7. Let’s see if the LP regulars can handle it! Little cardio mixed in to keep us warm. I’ll edit this bad boy if needed due to snowfall. Get out here!
Warm-O-Rama
SSH in cadence to 25
Abe Vigodas in cadence to 10
Michael Phelps in cadence to 10
The Thang
Ladder of Death:
Series of 5 exercises starting at 1,2,3… and so on. We got to round 17 this time as I modified to keep us on our feet vs lying in the snow.
Each round consisted of the following:
- Coupon Bent Over Rows on my up
- Coupon overhead press on my up
- Coupon goblet squat on my up
- Curls on my up
- Air squats on my up
Each round ended with a mosey (out and back) to my cones which was about 25 yrs away.
Glass Joe did the math a while back and based on 16/17 rounds, each exercise consisted of 136 reps in total.
Circle of Trust
“Keep perspective and stay positive. The sun will come up tomorrow!”
Everyone has one of “those days” every once in a while. I feel “bad things” come in bunches of 3. Yesterday, my assistant put in her two weeks out of nowhere, I had a client of mine commit suicide so another death claim was paid, and my family had a flight cancelled messing up the schedule. Bottom line is, things do get better in time. Coming out in the gloom to Q and just be with the PAX in general keeps me moving and its such a blessing. I’m handling negative events and stressors in general much better than before starting F3 in Oct. 2020. Keep coming out and get after it men, it will help you get through things and just be with your brothers in the gloom.
Naked Man Moleskin
T-Claps to Doback for being the site Q for the first time a week earlier than expected! Thanks to all for coming out.