01/12/2021 - The Launch Pad - Nothing to See Here Folks…

AO: The Launch Pad

When: 01/12/2021


Number of Pax: 16

Pax Names: Blueprints, Cupcake, Dabo, Flush, Giggles, Magellan, Mia Hamm, Moonlight, Nair, Pizza the Hut, Putz, Random (Tang 2.0), Tang, Waterfall, Wet Wipe, Wide Right,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Flush


Circle Up

-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust.  I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”


Mosey loop around the astroturf

10 Burpees OYO

Seal Claps IC (to 15)

Overhead Claps IC (to 15)

Quad Stretch

Hamstring Stretch

Pigeon Stretch

The Thang

Thang 1

Partner up. DORA. Partner performs work at the 1st cone, while other partner Bear Crawls to the 2nd cone and then Moseys back.

100 Hand Release Merkins

200 Leg Lifts – Far cone got moved two parking lot spaces closer

300 Air Squats – Far cone got moved again two more parking lot spaces closer

Pick Up The Six with Reps.


Thang 2

Mosey on over to the Shelter


Each PAX to a bench, 2 rounds of the following:

20 Derkins

20 SSH

20 Big Boy Sit-Ups

20 Irkins

20 Dips

20 Step-ups (each up and down is one).


Thang 3

Wall Work

Modified London Bridge IC – 8 part movement. Starting position is plank with your head at the base of a wall. In cadence, go down to low plank one arm at a time (1-2 count), then go back up to full plank (3-4 count), then move one hand up to the wall, then the other hand to the wall (so you’re balanced against the wall with both hands – 5-6 count) then move one hand to the ground and the other hand to the ground (7-8 count). Total count of 10.

Mosey back to the parking lot.



-Freddy Mercury IC to 30-40

-Hold High Plank, go to Low Plank, back to High Plank (About 60 seconds total)

Circle of Trust

Brief COT –

Spend time with your M and 2.0’s and be engaged. Savor those moments…I was headed to Target last night with my oldest 2.0 (13) and enjoyed just spending time with her in the car. Minor conversation ensued, but it was just about enjoying the little moments with since she’s growing up and getting to that point where she may not want to spend time with me quite the same way. Savor it.

Naked Man Moleskin


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