10/05/2021 - The Launch Pad - Leave It All Out on the Field
AO: The Launch Pad
When: 10/05/2021
PAX:
Number of Pax: 8
Pax Names: Backdraft, Bob Ross, Flush, Mia Hamm, Mr. Nice Guy,
DR Names:
Number of FNGS:
FNG Names:
QIC: Magellan
Introduction
It was a cool fall morning. I was restless the night before in anticipation and I was amped to lead this workout.
Warm-O-Rama
Side Straddle Hops in Cadence
Abe Vergodas in Cadence
Tappy Taps in Cadence
Arm Circles 10 count each forward, backward, arm across each side, and arms bent behind our head each side
Leg stretch 10 count center, left and right each
The Thang
Thang 1
The Snake
Start on the goal line of the football field run to the East side and do 5 merkins, shuffle to the next line and run back to the West side and do 5 squats, repeat at each line until you reach the goal line. So you snake back and forth across the entire football field.
Thang 2
Hit Its and Bear Crawls
Line up on the goal line, start by chopping your feet in place, the Q says Hit It and the PAX drop to the ground and get back up and chop their feet again. 3 Hit Its were performed at each line with a bear crawl to the next line. This was performed from one end zone to the other.
Thang 3
The Pavillion
20 Reps each on my call of each
Dips, Step Ups, Derkins, Lunges, Irkins
Wall Sit for 2 mins
10 Reps on my call of each
Dips, Step Ups, Derkins, Lunges, Irkins
Wall Sit for 2 mins
Mary
American Hammers in cadence to 20
LBCs in cadence to 20
Flutter Kicks in cadence to 20
Plank ring of fire
1 minute high plank hold
Circle of Trust
Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. 1 Corinthians 6:19-20
We were bought at a price so think about how you can honor God with your body and mind today. I am grateful for the men that came out in the gloom today to support me and sharpen each other.
Naked Man Moleskin
There was some groaning about how much further as we bear crawled to each line for more hit its. In the end no man was left behind and everyone got a little stronger mentally and physically today. It was my honor to lead the other PAX today.