01/29/2021 - The Launch Pad - The Burpee Test
AO: The Launch Pad
When: 01/29/2021
PAX:
Number of Pax: 6
Pax Names: Bongo, Cousin Eddie, Dorn, Drago, Moonlight, Urban Cowboy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
I discovered this past week that there is such a thing as the Burpee Test. The PAX in St. Louis call it an official MABA beatdown. If you want to know what it is, google it or show up tomorrow at the LP. No Coupons needed. HC in the thread. 3 days left for MABA, LFG! Also heard a rumor that our attendance for the month of January may be trending lighter than December but that can’t be right. Make sure you get out and get some!
The Scene: In the teens, minimal wind. Paths were mostly clear of ice. Good time to get to work!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Side Straddle Hops (IC-4 count) x 25
Goofballs (IC-4 count) x 20
Triangle Taps (IC-4 count) x 15
The Thang
I allotted 35 minutes to complete the Burpee Test.
THANG 1 – 100 Burpees
THANG 2 – Run 1 mile
From near football field corner, run to Bauer, make left and run to Apache Dr and back
THANG 3 – 50 Burpees
THANG 4 – Run 1 mile
Bongo finished in about 29 minutes. Drago and Moonlight shortly thereafter. YHC did not finish the second mile. Dorn and Urban Cowboy finished strong on their burpees.
Mary
Plank – 1 minute
Cobra – 20-30 seconds
Downward Dog – 20-30 seconds
Calf stretch – 20 seconds each leg
Child’s pose – 30-45 seconds
LBCs (IC-4 count) x 30
Circle of Trust
Announcements
Make America Burpee Again, month of January, 100 Burpees per day for 31 days
Check out the info only no chatter channel on slack.
1/31/21 – EC Ruck 6am Dark Tower – in honor of Noonan
Prayers
Ronda Rousey and his family
Naked Man Moleskin
I was looking for inspiration last night and came across this poem.
Brotherhood
Poet: Lena Hammer Thacker
There is much talk of brotherhood.
O how I wish that talking could
Bring conflicts to a speedy end,
Turn hate to love; make foe a friend.
But there can be no brotherhood
Except man love God as he should
To be a brother one must be
Like Him who walked in Galilee
Who always did the Father’s will
And thus His mission did fulfill.
Christ taught God’s Word from door to door
He healed the sick and helped the poor;
Fed the hungry, cheered the faint;
Turned helpless sinner into saint;
Speech to the dumb He did restore
And hearing to the deaf; what’s more,
The dead to life again He raised
Then voices sang, “Our God be praised!”
Read prayerfully our Lord’s life story
From manger bed to heaven’s glory.
‘Twill do your soul a world of good
To join the ranks of brotherhood.
Brothers are they who hear God’s Word
And do it, for they love the Lord.
Lord thank you for giving us the ability to come out and make our bodies, minds and spirits better. Please protect these men and with all they come in contact throughout their day. Amen.
Peace,
Cousin Eddie