05/04/2021 - The Launch Pad - May the Fourth Be with You – Return of the FIB

AO: The Launch Pad

When: 05/04/2021


Number of Pax: 8

Pax Names: Baby Wipes, Cupcake, Mia Hamm, Moonlight, Twinning, Wine in a Box,

DR Names:

Number of FNGS: 0

FNG Names: Lasix

QIC: Rusty


Three years ago today I participated in my third F3 workout.  We were at the Outpost and Fib was on Q.  After we warmed up, Fib told us that we would be doing the “Millennium Falcon” for “May the Fourth be with You”.  I am a huge Star Wars fan, so I was sure that I would like this workout…. I could not have been more wrong!!  About half way through, I was hoping to be fed to a Sarlacc on Tantooine!!  Thankfully, I survived!!  So as a tribute to my F3 sponsor and to one of the early beatdowns that I thought would kill me, I decided to revistit the workout today at The Launch Pad.  The original workout did not include coupons, but knowing the Pax that show up at the Launch Pad, I knew we would need to kick it up a notch…. Let’s get started!!


The disclaimer was given and we got going….


Hillbillies x 15 IC

Abe Vigota’s x 15 IC

J-Los x 12 IC each side

Arm Circles x 12 IC Forward and Backward

The Thang

Thang 1 – Millennium Falcon Kessel Run (because we have to get there an back)

Complete 1000 reps and run 1000 yards

100 – Coupon Swings

100 Yard Run

100 – Freddie Mercury’s (each leg = 1)

100 Yard Run

100 – Coupon Bent over Rows

100 Yard Run

100 – Squats

100 Yard Run

100 – Coupon Dips

100 Yard Run

100 – Merkins

100 Yard Run

100 – Coupon Curls

100 Yard Run

100 – Mountain Climbers (each leg =1)

100 Yard Run

100 – Overhead Claps

100 Yard Run

100 – LBCs

100 Yard Run


Thang 2 – Dealers Choice Ring of Fire

Pax circle up.

1 Pax moves to center of circle, calls out an exercise for the other pax to perform while he does 10 burpees.  Continue until all pax have completed 10 burpees.  Pax in center can call “Continue” to keep the same exercise going….

Exercises called –

Coupon Crossover Merkins

Coupon Skull Crushers

Coupon Curls to Overhead Press

Coupon Squats

Coupon Upright Rows

Side Straddle Hops

Mary Katherine Gallagher’s

Big Boy Situps


6 MoM

Static Hamstring Stretch x 2 IC

Plank Movement x 10 IC – each movement

Pickle pointer

Side to side

Hip Dip

Circle of Trust

I have talked about my father in previous CoTs.  As I have said, he is not in good physical health, but mentally, he is all there… Which can be like a prison sentence…  I talked with him on Sunday and he was not doing well… He was very angry and depressed.  I brought this up in CoT this morning because I wanted to repeat a message that I have given a couple times to different groups.

My father’s best friend is a man that I call Uncle Jack.  Uncle Jack is one month younger than my dad.  They are both 93 years old.  But they could not be in more different places in their lives….

My dad sits in a chair all day because he doesn’t have enough strength or stability in his legs to get around on his own….

My Uncle Jack plays golf once or twice a week in the summer, volunteers at a food pantry and still drives himself to the Knights of Columbus and Hibernian Club to play cards with a group of guys.

So why are they in such different places (physically)?  In my father’s own words, the difference is that Jack….


So my message to all of you is to NEVER STOP MOVING.  If you have friends and loved ones that are in a similar state as my father, please pass this message along.  Hopefully it is not too late for them to change the course of their lives.


We prayed for our friends and families that are suffering of mind, body or spirit and asked for God’s loving embrace upon their lives.  Especially – Appletini’s brother, Tom, Tiny Bubbles and Half Price’s MIL, Ginny.  We thanked God for the day and asked for His Guidance and Wisdom as we go about our daily lives.

Naked Man Moleskin

I don’t have much more to add than has already been said.  But I will leave you with one of my favorite Appletini quotes…. Well, at least one of the clean ones…..

Run if you can,

Walk if you must,

Crawl if you have to,

But Never, Ever give up!

and I will add….



Until next time, I am Rusty and we are F3 Naperville!


Rusty…. Out!

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