03/17/2023 - The Launch Pad - R.A.I.N.B.O.W Gold
AO: The Launch Pad
When: 03/17/2023
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: ST. PATRICK’S DAY at THE LAUNCHPAD 3/17/23 5:15AM
Do you have the Lucky Charms to make it to the end of the RAINBOW? Bring those coupons and HC in the thread to find out?
The Scene: YHC arrived early. ‘Twas a bit chilly but we would stay warm. I vacillated between being an ass and puttling the “rainbow” in the wet field or sticking to the concrete. Ultimately went with a large arch around the concessions building.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Leprechaun (Smurf) jacks IC x 20
Leprechaun (Smurf) Hillbillies IC x 20
Leprechaun Ring of Fire – coupons piled in the middle, imagine they are bricks of gold, squat position, shuffle right all the way around, 10 merkins, shuffle left all the way around, 10 merkins.
The Thang
THANG 1 Taste the RAINBOW
Rock A Bye Baby x 25 – IC (8 count) – YHC modified step 2 to a curl
People’s chair with the coupon. Chair position, starting with the coupon in front of you, push up to overhead press (1) bring down to chest (2), push coupon straight out (3), bring back to chest (4), twist left (5), back to center (6), twist right (7), back to center (count)
Apple Turnover
Bear Crawl to first puck. Flip over and Crab Walk to the next puck. Flip over and Bear Crawl, you get the idea. This was done for the length of the rainbow.
Imperial Squat Walkers x 25 – IC (4 count)
Run back to coupon
Newton’s Cradle on coupon x 25 – IC (4 count)
Run to other side of Rainbow
Burpos – low Burpee x 25 – Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps. See the Instagram post for a demonstration.
Run back to coupon
Overhead Press x 25 – on Q’s up
Leave coupon. Run the rainbow.
Hold plank for the 6
Walk like a Leprechaun – PAX line up, leaving a lot of space in front. All start in squat. Then right foot
forward holding lunge as last PAX runs to the front. PAX calls out left and then PAX in the back runs to the front. We do this back to the coupons.
THANG 2 Steal the Gold
Pax divided into two groups. Starting position was about 25-30 yards apart. The goal was to capture the most coupons. In order to steal a coupon, you had to duck walk to the other side. In order to bring the coupon back to your home side, you had to Cusack carry it back. This was repeated until Sho took some video. His team lost.
We still had time so we went for a quick wall sit to warm up and get a short reprieve from the incessant wind.
Mary
Let the air out of the spare – IC (4 count) x 10 each side
Captain Thor (1:4) – Big Boy situp with American Hammer up to 10:40, YHC could only make it to 6:24 so that’s where we stopped.
Stretches of varying degrees until 6am
Circle of Trust
Announcements – expertly executed by Sho’nuff
Name – o – rama: Cousin Eddie, Sho’nuff, Mia Hamm, Mr. Wilson, Cupcake, Sputnik, Townie, Doback
Prayers
Hot Box, Boy Sandwich and all those left unspoken.
Naked Man Moleskin
Clint Eastwood once said: “Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that’s real power.”
Lately I have been lacking in the respect department. But when this happens, I have to remind myself of the basics. Get up. Put on your big boy pants. Attack the day and the rest will take care of itself.
I’d like to end with a traditional Irish Blessing prayer
May the road rise up to meet you.
May the wind always be at your back.
May the sun shine warm upon your face,
and rains fall soft upon your fields.
And until we meet again,
May God hold you in the palm of His hand.
May good luck be with you Wherever you go, and your blessings outnumber the shamrocks that grow.
May your days be many and your troubles be few, May all God’s blessings descend upon you, May peace be within you, May your heart be strong, May you find what you’re seeking wherever you roam.
May you have the hindsight to know where you’ve been
the foresight to know where you’re going
and the insight to know when you’re going too far.
Peace,
Cousin Eddie