01/07/2022 - The Launch Pad - The LAYERS Q

AO: The Launch Pad

When: 01/07/2022

PAX:

Number of Pax: 6

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ebeneezer


Introduction

Gonna be all about LAYERS…expect 1’F with possible -10+’F windchill. Provided listing of recommended clothing and overview of the workout, so PAX could make informed decision on whether to brave the ICY COLD GLOOM.

Gave the F3 disclaimer, emphasizing held outdoors in cold; however, not when windchills go below -20’F (we were close). Advised PAX to focus on the “modify” if necessary today (i.e., if you can’t feel fingers, go to car and jam hands in armpits/crotch until feeling returns!).

Warm-O-Rama

First of all, it was too cold for speaker to work (that’s damn cold), so Winnie the Pooh warm-ups performed without musical accompaniment. Then squats and we were off to get warm …

The Thang

Thang 1

Cincinnati Sausage Makers

  • Mosey line
  • lead PAX halts for 10 Merkins and remaining PAX perform SSHs
  • lead PAX pulls off and issues MOVE command, performs 13-count and races to catch Mosey line then issues HALT command
  • new lead PAX repeats … and repeat
  • each PAX made it to 2 rotations, completing approximately 1 mile run

Thang 2

Sprints and Thangs

  • 200 meter sprints
  • 20 squats, 5 burpees, 15 overhead presses
  • 200 meter sprints
  • 20 squats, 5 burpees, 15 overhead presses
  • 200 Skips
  • 20 squats, 5 burpees, 15 overhead presses

Mary

  • 1 PAX performs hanging knee tucks, while other PAX hold plank
  • then that PAX names next PAX and his hanging knee tuck count, which next PAX must outperform in number wile other PAX hold plank

Circle of Trust

YHC noted difficulty in getting FNGs from area around LaunchPad to really help the AO take off. CoT was group discussion of how to get new FNGs into LaunchPad. Great ideas about multiple connections – one PAX may know an FNG, who in turn knows another F3 PAX – and how to leverage those multiple connections into action. OK, only the rare HIMs join the Chicagoland winters (looking at you Nair), but we’ve got time to really focus on identifying schools, churches, etc. in area where we each might have touchpoints to help spread the F3 mission.

Last thought: YHC seems to only remember the icy cold Qs. Seems the shared misery IT(sub-zero)G is one of the great fellowship aspects to F3. Why workout? Because we can.

Naked Man Moleskin

It was COLD, close to a “forget it” day.  Turn out to be 0’F with -15 to -18’F windchill; however, once we moved we warmed up and no one complained of cold or frozen extremities (surprisingly). Some notable takeaways:

  • Cousin Eddie can skip like no one else (dude can move!) – thanks for making LaunchPad today
  • Doback has speed (YHC couldn’t catch him on second 200 meter sprint)
  • Mia Hamm rocked the ski goggles (rest of us had occasional ice crystals in eye lashes)
  • Mellencamp needs special shout-out for posting everyday this week in less-than-ideal conditions (that takes extra motivation, and an understanding M)
  • Nair likes burpees, despite saying he doesn’t (each time I thought about shifting to another exercise, he’d already started in on burpees)
  • Bluetooth speakers hate the cold
    • jamming speaker in crotch to warm it up, while doing burpees, is not recommended

<OUT>

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