12/24/2021 - The Launch Pad - O Christmas Tree
AO: The Launch Pad
When: 12/24/2021
PAX:
Number of Pax: 3
Pax Names: Cousin Eddie, Doeback,
DR Names: Chobani
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
It’s Christmas Eve! Tired of the 12 Days of Christmas workouts? Good, me too! I’ve got something cooked up “real nice” for all the pax that come out to the Launchpad tomorrow. Bring those coupons because Cousin Eddie loves a good deal. HC in the thread.
The Scene: It seems I’m always running late. When I went to bed last night, I had one HC, Doback. God bless him. You see, I had given myself a goal to Q at least one workout a week and up until 8pm last night, it was looking like I would have one less chance to keep that goal. I arrived at 5:14 and saw one car in the parking lot and a minivan driving in. It was Chobani from Cincinnati. This is why we always show up for our Q’s. You just never know who might need you.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Run, Run Rudolph – just like every other run where the guy in the back runs to the front and then the next guy, etc… We ran the path around the football field to get warmed up.
Grab coupons and go to the field.
The Thang
CHRISTMAS TREE
A Christmas Tree workout is kind of like a four corners or ladder like the 12 days of Christmas but this only has 5 exercises but at each level of the tree you drop an exercise and increase the reps by 10 for each level.
First you have to start with the Trunk or Core of the tree. Plank Jacks (IC) x 10
YHC used the football field to help keep track of the reps/level so we started at the 10 yard line.
Level 1: Burpees, Curls, Squats, Hand Release Merkin, Overhead Press x 10
Bear and Block ten yards to next level
Level 2: Curls, Squats, HRM, OH Press x 20
Cusack Carry to next level
Level 3: Curls, Squats, HRM x 30
Bear and Block to next level
Level 4: Curls, Squats x 40
Cusack Carry to next level
Level 5: Curls x 50
Star at the top x 60 SSH (IC)
Then in true Griswold/Cousin Eddie fashion we fell down the tree and picked up everything we left behind.
Cusack Carry to the 40, 40 Squats, Bear and Block to the 30, 30 HRM, Cusack carry to the 20, 20 OH Press, Bear and Block to the 10, 10 Burpees. Just in time for Mary.
Mary
Heel touches (IC) x 20
LBCs (IC) x 20
American Hammers (IC) x 20
Plank for the last minute
Circle of Trust
Announcements
New AO – The Mammoth – coming January 6th
January 15th – Memorial Convergence
January 22nd – Holiday party
Prayers
Prayers for all the pax and their families that have recently contracted Covid.
Naked Man Moleskin
Mary, mother of God. Think about this for a moment. Is there a more courageous, strong and humble person in all of history? She had the courage to trust in God’s plan for her and her Son. She had the strength to travel with Joseph all those miles to Bethlehem. And she had the humility to put Jesus ahead of all others, even in His death, she exemplified all these traits as she watched her Son die on the cross.
Mary is an amazing person. I never really understood how amazing until I became Catholic and even more so when I became a parent. We refer to Mary in F3 as ab workouts because it is a reference to the movie There’s Something About Mary. But for me, Mary is about your core, it’s the center where Jesus began and something we all too often ignore.
Let us pray the Magnificat:
My soul proclaims the greatness of the Lord, my spirit finds joy in God my savior; for he has looked upon His servant in her lowliness; all ages to come shall call me blessed. God who is mighty has done great things for me, holy is His name; His mercy is from age to age on those who fear Him. He has shown might with His arm; He has confused the proud in their inmost thoughts. He has deposed the mighty from their thrones and raised the lowly to high places. The hungry He has given every good thing, while the rich He has sent empty away. He has upheld Israel his servant, ever mindful of His mercy; Even as He promised our fathers, promised Abraham and His descendants forever.
Amen.
Merry Christmas, everyone!
Peace,
Cousin Eddie