04/06/2021 - The Launch Pad - THE LAUNCHPAD, Tuesday 04/06 @ 5:15AM AOVQ
AO: The Launch Pad
When: 04/06/2021
PAX:
Number of Pax: 9
Pax Names: Baywatch, Belichick, Cupcake, Glass Joe, Mia Hamm, Mr. Belding, Nair, Tang, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: @Mr. Nice Guy
Introduction
Really looking forward to my AOVQ at The LaunchPad. We will focus on cardio and upper body. Jumping rope and coupon work. I’ve done this at two other AOs and want to bring it to others.
REQUIRED – jump rope and coupon
Bring footwear to jump
There will be NO running.
If you have extra rope please bring it in case someone needs to borrow. If you don’t have a rope, get one. But HC anyway as hoping to have enough.
Warm-O-Rama
(complete the below two times)
10 SSH IC
10 air squats IC
10 Grady corns IC
The Thang
EMOM (every minute on the minute)
1 min jump rope
1 min 15 merkins on my down/rest
1 min jump rope
1 min 15 hammer curls on my up/rest
1 min jump rope
1 min 15 coupon triceps on my up/rest
1 min jump rope
1 min 15 overhead press on my up/rest
1 min jump rope
1 min 15 bent over row on my up/rest
(repeat above 3 times)
Mary
Peter Parkers IC
Russian Twist IC
American Hammers IC
Stretch for about 5-6 minutes
Circle of Trust
The theme was to “look yourself in the mirror” no matter how hard it is sometimes. We sometimes find ourselves talking about what someone else should do, etc…….remember to look yourself in the mirror.
Since it was local election day I also encouraged the PAX to vote. I will because local elections are very important to our everyday lives. Also, then I’ll be able to complain. 🙂
Prayers for Piper. Prayers for school children, teachers, and families. Silent intentions. Our Father.
Naked Man Moleskin
Thank you Cupcake for having our 6.
Thank you for those that came out.
I really like this routine, this was the third time at the third AO. Being AOVQ at LaunchPad was fun. The location and routine is fun for me but the PAX that came out make it happen. GREAT group, thank you.
I will continue to refine the music playlist and tweak the workout with feedback and new ideas. Thanks Belichick for your feedback after The Outpost. I implemented your feedback and it made the workout better.