09/21/2021 - The Launch Pad - Revenge of the Star Pattern
AO: The Launch Pad
When: 09/21/2021
PAX:
Number of Pax: 5
Pax Names: Cupcake, Dabo, Flush, Nosejob,
DR Names:
Number of FNGS: 1
FNG Names: Doback
QIC: Flush
Introduction
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. You are here of your own free will. 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.”
Warm-O-Rama
Arm Circles IC to 10
Arm Circles Reverse IC to 10
Neck Rolls, 5 rolls in each direction slowly
Tempo Merkins IC to 10
Tempo Squats IC to 10
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
Quad Stretches – hold quad in place – count to 10 each leg
Downward Dog Calf Stretch
The Thang
Thang 1
Set up five cones. 25 yard and sideline on each side and direction forming a square. The 5th cone in the middle. Split the PAX evenly (can be up to 5 teams). One PAX performs a set exercise with the coupon while everyone else does a set bodyweight exercise. Mosey to the next corner leaving the coupon and a different PAX takes their turn. By the time you make a full revolution around all 5 cones, everyone should have done their share of the coupon work in each round.
First round: 50 curls at each cone, everyone else doing Imperial Walkers.
Second round: 50 Overhead Press, everyone else doing Shoulder Taps.
Third round: 50 Bent Rows, everyone else doing Squats.
Fourth round: 50 Upright Rows, everyone else doing Grady Corns.
Fifth Round, 50 Curls, SSH.
Variety of plank to finish at 0600.
Circle of Trust
Focused on the value of preparedness that was heard originally at Mr. Nice Guy’s Q at The Citadel on Monday. Highlighted the importance of not just winging it and knowing what needs to be done before you do it.
Naked Man Moleskin
N/A