12/04/2020 - The Launch Pad - Simple is Elegant – All Ladders

AO: The Launch Pad

When: 12/04/2020

PAX:

Number of Pax: 13

Pax Names: Crabgrass, Cupcake, Ebeneezer, Glass Joe, Moonlight, Mr. Nice Guy, Nacho Libre, Nest, Nosejob, Powderpuff, Riunite, Waterfall,

DR Names:

Number of FNGS: 1

FNG Names: Lasix

QIC: Ebeneezer


Introduction

The PreBlast said it and managed expectations: “Simple is elegant! All ladders, no coupons (hope you like sprints, pushups, planks … and teamwork)”

F3 is a free men’s peer-led workout heat or cold, rain or shine.

Led by men who participate in the workout in a rotating fashion, with no training or certification necessary.

I am not a professional!

Modify as needed, don’t get hurt but push yourself.

End with a Circle of Trust.

Warm-O-Rama

Pooh Bears 7 (Up, Down, Touch the Ground – with voice of Winnie the Pooh)

Hip openers 10 (in cadence)

Tappy Taps 10 (in cadence)

Grady Corns 15 (in cadence)

Mosey the field

The Thang

The Thang

  • Exercises completed:
    • Ladder sprints Up & Down football field with 10 HRM (Hand Release Merkins) at the Up and hold Plank at the Down while waiting for the 6 & then 20 seconds more and recover
      • 100 yards down to 10 yards
      • Then… and PAX agreed to another 50 yards – for good measure

Mary:

  • Hanging Leg Tucks (knees to elbows) while remaining PAX hold Plank
  • Top to Bottom Stretch

Circle of Trust

Simple is Elegant!

  • Workout was one Thang, book-ended by 2 exercises each ~ sometimes simple is all you need
  • Don’t Over Engineer Your Life – at work, at home, ITG, etc.
    • An example of elegant is an easy solution to a seemingly difficult situation

Prayer requests:

End of COVID, and for those that have lost loved ones / experienced illness

Prayer of thanksgiving for our fellowship, ability to improve fitness, and patience to understand others / engage them to improve their situations.

Naked Man Moleskin

Key Takeaway:

  • roughly 2/3 mile of sprints
  • 110 HRMs
  • roughly 8-10 minutes of planks

0445 – YHC arrived at Launchpad to scout surroundings (no obstructions on field to twist an ankle).  This AO is great, so took in a lil’ ruck mosey around to enjoy the site.

0515 – time to warmup (great turnout and no PAX came in hot – everyone early).  [Sidenote: Excited to see Nacho Libre – always a mystery since he ain’t on Slack (and he won’t read this note of praise ~ get back on Slack!)]  Those that have been to my Qs instantly starting laughing – they knew I was about to fire up Pooh Bears (Up, Down, Touch the Ground…with the Winnie the Pooh voice to accompany) … again, ‘cuz you can’t take it too serious. Finished warmups with Mosey to far side of field to begin (quick debrief on the exercise Thang to come).

0520 – 0550 – sprint time on the turf! Ladder sprints Up & Down football field with 10 HRM (Hand Release Merkins) at the Up and hold Plank at the Down while waiting for the 6 & then 20 seconds more for all PAX.  Not much spacing between the first finishers and the 6, which great to see (never more than 5-7 seconds before we all held plank).  Nosejob, Cupcake and Powderpuff pretty much always at the front, and dang our FNG can move too!  Nacho Libre brought the mumblechatter, but it seemed to taper off as the ladder progressed (I think he must have enjoyed the Q?).  Took a Halftime Show break to walk 100 yards and back once we reached the 50 yard ladder.  Since F3 is peer-led, YHC put it to the group if they wanted one more 50 yard sprint once we were complete – unanimous!

  • Note: we rotated among PAX to say “GO” before each sprint – we got some gun-jumpin’ So-and-Sos here, which made it a ton of fun to chase them down!

0550 – 0600 – Ring of Abs for Mary! PAX circled up and held planks while one PAX performed AMRAP of hanging knee to elbow tucks.  Nacho Libre, Cupcake, Nosejob and FNG showed perfect form.  The pullup station a bit short for our taller PAX (YHC will scout better next time for Glass Joe, Powderpuff, Mr. Nice Guy, Moonlight and the other F3 giants).  The mumblechatter got good here (even heard some Nacho Libre-style chatter coming from Mr. Nice Guy and YHC couldn’t place it, but someone had a damn fine Borat impression going – ahh nice!).  Moseyed back to parking lot for a Top-to-Bottom stretch.

TIME WAITS FOR NO MAN: 0600 and we struggled to name our newest F3 PAX, ultimately settling on Lasix (a drug given to horses, in theory, to make them run faster).  PAX is from Kentucky, went to UK, works in financial services industry, is a good dude, drives a truck, but he’s fast ~ ran through some famous horses, some teasing names like Volunteer (TN) and Gordon Gecko, but this PAX can run and showed it first time out (Lasix it is – he can blame YHC later, and look forward to seeing him soon ITG).  COFFEETERIA and QSource followed.  Thanks to all!

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