08/13/2021 - The Launch Pad - Paula Adbul MILF (Merkins I’d Life to Forget) Q
AO: The Launch Pad
When: 08/13/2021
PAX:
Number of Pax: 10
Pax Names: Dabo, Dufresne, Ebeneezer, Fredo, Lasix, Mia Hamm, Mr. Belding, Speaker City, Tractor Beam,
DR Names: Shrugs (not popping up above, but not a DR)
Number of FNGS:
FNG Names:
QIC: Ebenezer
Introduction
Paula Abdul’s MILF Workout (Merkins I’d Like to Forget). There will be Merkins … and repeated use of the lovely turf field … as we take a few steps forward & a few steps back. So @channel we’ll get together ‘cuz opposites attract!
Warm-O-Rama
13 plank walkouts
13 GradyCorns
13 Deep Squats
13 PoohBears
The Thang
Sprint 10yrds fwd then backpedaling 5yrds back & 5 merkins each time (adding 1 each time) (see below for the flow).
Ended with nearly 10-minute yoga flow to slow down the heartbeat and stretch.
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#Merkins |
Sprint yd line |
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5 |
10 at 5 |
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6 |
10 at 10 |
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7 |
10 at 15 |
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8 |
10 at 20 |
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9 |
10 at 25 |
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10 |
10 at 30 |
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11 |
10 at 35 |
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12 |
10 at 40 |
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13 |
10 at 45 |
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14 |
10 at 50 |
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15 |
10 at 45 |
|
16 |
10 at 40 |
|
17 |
10 at 35 |
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18 |
10 at 30 |
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19 |
10 at 25 |
|
20 |
10 at 20 |
|
21 |
10 at 15 |
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22 |
10 at 10 |
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23 |
10 at 5 |
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266 |
Circle of Trust
Little 5h!t matters
Reach out to an old friend, family member (call, visit, etc.). Help someone (landscaping, run errand, etc.).
”Life” (a/k/a the daily grind) can get in the way of out LIVES and interactions with others. Take time to connect/be present, and it doesn’t need to be big events – life is made up of many little things. Do the little things!
Prayers for healing injuries, and gratefulness for our ability to get out ITG for the 1st&2nd Fs. Prayers for Fredo’s 2.0 as she enters college, and those moving into new experiences.
Naked Man Moleskin
Great to see Fredo’s return to The Gloom after his injury. Half a big toe didn’t slow down his sprints! Likewise, great to see Speaker City out testing the knee. YHC almost improvised Q to make it a MASH, but they hang while time.
Great to see the newer PAX, Dufresne and Shrugs, hanging strong (even before a Tough Mudder mañana).
Lasix can move, but we knew that the day we named him. Dabo cranks out Merkins like no one else. Mr Belding right there with them both – dude’s also the Cal Ripken of Posting (knew he’d be there even before he HCd!).
Big thanks to TractorBeam for EHing the HCs – that PAX got future SiteQ written on him. On that note, thanks to MiaHamm for the 6 and being the kind of dude you just want to be around.
Go Do Little Things! <OUT>