04/26/2022 - The Launch Pad - Missile Shed AOVQ
AO: The Launch Pad
When: 04/26/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
Having spent a lot of time at ‘The Missile Shed’ for kids’ sports, figured I should Q a workout here. Bring your coupons. We’ll get after a full-body 🔥🔥.
Warm-O-Rama
5:15am
-Welcome + 5 principles
-Disclaimer + Count + Description
Warm-o-Rama
-Side Straddle Hops IC x20
-Abe Vigodas IC x15
-Imperial Walkers IC x14
Mosey to adjacent lot
-Seal Claps IC x10
-Squats, On My Down (OMD) x16
-Merkins On My Down x15
Mosey back to flags
-Copperhead Squats (AAR corrected to Prisoner Squats) OMD x15
-Plank jacks IC x10
-5 Blockees OYO – keep coupons on shoulder
The Thang
Thang 1:
-Coupon Mosey to bench/pavilion by pickleball courts
-2 minute EMOM with 4 exercise rotations, Focus on good form:
-Exercise 1: 10 Derkins, 10 Coupon Swings, R&R for 2 min
-Exercise 2: 10 Curl Press, 10 Step-ups, R&R for 2 min
-Exercise 3: 10 Dips (feet on coupon), 10 Jump Squats, R&R for 2 min
-Exercise 4: 10 Lat Pullovers, 10 Bonnie Blair’s (each leg 1/2), R&R for 2 min
After 4th exercise completed, go back to top and complete as much as possible until 5:35
Leave coupons at shelter or on grass nearby
Mosey to turf field (grab medicine ball)
Thang 2
-Rugby Indian Run to four corners on turf field – two lines ~10 feet apart moseying and tossing the 12 pound medicine ball to PAX across/back from them. Last person sprints to the front of the line and process starts over. (Note: penalty Hand Release Merkins, Burpees and Merkins for drops).
-Once 3 laps are completed, mosey back to coupons at bench pavilion
-Spilt into 2 teams: Coupon Farmer’s Carry relay race. Best 2 out of 3.
Mosey back to flags
Ring of Fire
-Coupons held over head, and each PAX does 2 Overhead Press. Once Q completes, hold coupons at 90 degree angle in front of torso, and each PAX does 2 Curls.
-Thunderstruck: hold high plank and every time the word “thunder” is said, do a Merkin.
6:00, recover, recover
Count
Announcements
Circle of Trust
A lot of people in my life, both inside and outside of F3 have referenced the book The Comfort Crisis by Michael Easter, which is now on my reading list. Ball Boy brought it up at a recent run club, and I know it is referenced in other COTs as well. It addresses the consequences people face when we try to architect a life without adversity. This past weekend there was a GoRuck event called “Sandlot Jax” in which Frank Schwartz, AKA Dark Helmet, the President of F3 gave a keynote speech. A lot of his remarks connected with the theme of The Comfort Crisis, and here is a link to his remarks: https://www.facebook.com/fitnessfellowshipfaith/videos/1733543736989542/
Here are some of the quotes I noted as poignant:
“In life, adversity is a feature, not a bug. It teaches us who we are and what we’re capable of.”
“Your external environment doesn’t dictate your behavior, what is in your heart and mind does.”
“Try to inoculate yourself through adversity. Like a vaccine, taking small doses of it will help prepare you for when real adversity hits, which is inevitable. It’s a part of life.”
Take a listen through and see how the message DH delivered resonates in your life.
Prayer Requests / Intentions / Moment of Silence
Amen!
Naked Man Moleskin
This was my AOVQ at The Launchpad and only the second time I had visited the AO ever. Mileage and travel time, it is the second farthest AO from where I live, but I spend an absurd amount of time at the location through watching/coaching my kids’ soccer and baseball teams. I figured it was time to lead a workout there, and the group did a great job brining the energy.
AAR:
Cousin Eddie clarified that what we did in WOR were actually Prisoner Squats (on my down) rather than Copperhead Squats, which are done in slow cadence. I’ll relay to my aspirational peer Captain Underpants through which that was inspired.
Great catch by Baby Hands about including the F3 Mission/Credo and not just the 1st F 5 principles and disclaimer. Important not to lose sight that the 1st F is the draw, but the 2nd and 3rd Fs are the glue that makes this whole program work.
I won’t be a stranger to the Missile Shed – and once daylight is more prevalent, I envision using all the sports features at this site. Until next time!