11/06/2020 - The Launch Pad - Maybe or maybe not Fun Friday
AO: The Launch Pad
When: 11/06/2020
PAX:
Number of Pax: 21
Pax Names: Baby Hands, Blues Clues, Brooks, Choo Choo, Crabgrass, Glass Joe, Goldberg, Harbaugh, Last Call, Mia Hamm, Moonlight, Onions, Porch Pirate, Powderpuff, Putz, Small Cakes, Sun Devil, Turner, Wide Right,
DR Names:
Number of FNGS: 1
FNG Names: Bootlegger
QIC: Nair
Introduction
Nike Park better known as The Launch Pad is full of a lot of land. Yet, we conquered a small piece of it. Always early for the Q especially when you have never been somewhere in the dark. It is important to be present at site when no one is around. Sun Devil and Wide Right did some EC. The rest of the HIMS rolled in. This was awesome today, we had regulars from Iron Lion, The Complex, Dark Tower and The Outpost. Clown car from Oswego came in with Onions, Crabgrass and Powderpuff. Choo choo and Caboose did some EC biking this morning as well.
Warm-O-Rama
SSH – 10
Karoke mixed with arms crossing in standing position – 10
The rest of the warm was a jog with skipping, shuffling and cartwheels. Thanks to Baby Hands for joining the cartwheel fun. Hopefully some others will attempt in the future.
4 sprints to conclude the warm up about 10-15 yard goes. You had to start on your knees to laying down. If you were on your knees then you had to pop up using your hips for explosion into the sprint.
The Thang
Thang #1: Partner up with someone you do not know or work out with regularly. All repetitions were cut in half today with partner jumping rope while the other is lifting.
10 – Goblet squat with stagger squat right leg then stagger squat left leg
20 – Halo R+L reverse lunge
30 – Upright row
40 – Shrugs each arm
50 – Bench press – 3 seconds down, 1 second up
40 – Curls – 3 seconds up, 1 second down
30 – Overhead press – 1 second up, 3 seconds down
20 – Glute bangers
10 – Plank double taps – right knee to left hand (2x) right hand to left knee (2x)
Thang #2: Dodgeball – if you get knocked out, then you have 10 merkins to jump back in.
Circle of Trust
Prayers for all and WetWipe FIL
Get out of your comfort zone
Our father
Naked Man Moleskin
The Launch Pad is very dark and the parking lot has lights, so dodgeball was in the parking lot. When the balls went into the street, Pax were careful to not get hit by any cars.