02/28/2020 - Other - The Launchpad Friday – Step Into THE ARENA
AO: Other
When: 02/28/2020
PAX:
Number of Pax: 13
Pax Names: afib, Backstreet, Belichick, Bozo, Brick, Goldberg, Moonlight, Nacho Libre, Ronda Rousey, Trickle,
DR Names:
Number of FNGS: 1
FNG Names: The Swede
QIC: Cupcake
Introduction
It was a balmy 18 degrees dry as a bone (or frozen) on the ground when I pulled into the SO FRESH, SO NEW, NAPERVILLE AO, THE LAUNCHPAD aka Nike Park. A few PAX mozyed before the workout, YHC and Moonlight joined Goldberg, Nacho Libre and Babyhands who’d been running around the AO since…probably yesterday. I was with them half the time and got in almost 3mi..they did 5+. Belichick and I THINK, Ronda Rousey did a few laps RUCKING as well. Nice fellas.
(@Lulu not yet on the site but he was there, and officially 12 PAX + 1 FNG)
Warm-O-Rama
Disclaimer given at flags
Warm up – no circle, instead we formed 2 lines – ran in line north then south in the main lot doing several movements
Butt kickers
High knees
Lunges
Karaoke left
Karaoke right
Prisoner run
Transitioned to THE ARENA otherwise known as the fenced in AstroTurf field
The Thang
THANG 1 – 11’s on the turf field
Running across football field to opposing grandstands, decline merkins (feet up on bench) on 1 side and dips on the bench on the other side (Mumblechatter was reduced to individual convos)
THANG 2 – Snake The Field
Grabbed our rucks and ran to north end zone.
RUCKS ON. We started by running a “snaking” pattern, following the yard lines across the field (every 10yrd) starting at the corner line of north end zone we’d run across the field on the yard lines, then side low shuffle facing away from field on the sidelines
***10 burpees RUCK ON or 10 Man Makers at midfield 50yd line continued remaining 50 yards on yard lines
Dropped rucks on sidelines
THANG 3 – Center field bear crawl plank game
We All planked around the yellow midfield circle. Dealers choice of exercise each pax would call out an exercise then that pax bear crawled out to middle and back..while other pax performed the movement round the circle once..I think Ronda ended us with burpees..thanks!
THANG 4
Ultimate frisbee – quick 10 min game of ultimate frisbee..only team 1 scored due to low light and poor catching ability..maybe gloves had something to do with it, maybe NOT. We’ll try with a football next time.
MARY
Only time for 1 movement so we made it hurt…40 flutter kicks IC
RECOVER
Circle of Trust
Thanks for coming out and continuing to drive this new AO. We grow by inviting others so invite guys you know close to this location. I know I have some guys I’m working on so continue to look for opportunities to bring people in your sphere of influence out. They need this, just like you needed this before you knew it existed.
I wanted to make a small challenge today to those that came out. I’m coming back from a minor injury just a muscle pull but it probably could have been avoided if I’d have stretched more regularly. We’re all wanting to come out more, push ourselves but we have to remember to stretch before the workout so if that means at home or early when you get here. I challenge you guys this weekend to just take 10 minutes, set a watch or a timer in front of you, grab a roller or stretch just for that amount of time. It’ll help you be able to stay loose and should help us avoid injuries. None of us are invincible and we need to stay healthy not just for our workouts but also more importantly, for our families and for our work life. Those people depend on us and it’s up to us to stay healthy and injury free.
And awesome to have you out today to our FNG, THE SWEDE.
Prayer
Thank you god for these men and this new location that it’s here just for us to come out and use. We are blessed to be able to come out here and workout in nature in what you created, the outdoors. Be with the men of F3 Naperville and the surrounding regions, we ask you would be with them, answer their prayers and keep us all healthy as we continue to come out ITG each morning. In Jesus name. Amen
Naked Man Moleskin
I heard very little complaining from the PAX today even when we had the rucks on, except maybe maybe Nacho when we did bear-crawls in the parking lot as a warm up exercise. Appreciate all the PAX grinding it out in the cold together! Great to catch up with BACKSTREET, BELICHICK, TRICKLE, GOLDBERG, BRICK, and NACHO LIBRE at Coffeteria (Peet’s at Ogden and Columbia FYI).