05/03/2022 - The Launch Pad - Plan B
AO: The Launch Pad
When: 05/03/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
PREBLAST – LAUCHPAD – 5/3/22 – 0515
The weather might not be awesome, but the workout will be. Join YHC tomorrow in the gloom as we take off out of the gate, do some work in orbit, then stick the landing at 0600.
Pavement shoes
Coupons 
(might us them at the end)
Gloves 
HC 
Warm-O-Rama
Met at the regular spot
Motivators from 5, lets get moving, head to the pavilion!!!!
The Thang
Dropped off the 55lbs sandbags and the 30lbs slamballs at the pavilion before 0515. No tunes, we were all quiet and whispered the entire time. Slamballs were slammed on towels, no sound.
2 minute rounds, 3 stations, 6 minutes total
sandbag step ups
slamball burpees
picnic table rows
as a group, merkins till failure
2 minute rounds, 3 stations, 6 minutes total
sandbag lunges
slamball sledgehammers
big boys
as a group, merkins till failure
2 minute rounds, 3 stations, 6 minutes total
sandbag deep squats
slamball
cockroaches (I think??)
as a group, merkins till failure
Cardio, 3 rounds, 4 exercises per round, 30s per exercise
Squat jumps
Apollo Ono
High Knees
Mountainclimbers
Run back to the flags
2 minutes left, so 1 minute of wall sits, 1 minute of LBCs
Circle of Trust
I did NOT want to get up this morning, but I feel like that every morning, but I know 20 minutes later I’ll be happily in my car on the way to a post. F3 is a great thing and rewards all of us in different ways. Check out the stats on the website and reach out to a Kotter near you this week. Get those Kotters back out!!!
Naked Man Moleskin
Check out the group pick on Instagram, classic……