08/06/2021 - The Launch Pad - The “Terry”
AO: The Launch Pad
When: 08/06/2021
PAX:
Number of Pax: 8
Pax Names: Cousin Eddie, Dutch, Ebeneezer, Mellencamp, Mia Hamm, Mr. Belding,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Another HERO Friday at Launchpad. No coupons needed. We will be on the pavement and we will honor a fallen special agent. HC in the thread.
The Scene: 60’s and the rain stayed away. YHC had a rough night. Went to a work event, had a couple beers (nothing too bad though, a Guinness to start but I think the Dragon’s Milk tasted off…). Was up at 12:30am…code brown…for 20 minutes. Head hurt too and I thought, “wth light weight.” Tossed and turned until I finally got up at 4:30am. Arrived at Launchpad at 5 to lay out the cones. Ebeneezer pulled up right after me. Told him what I was doing and I drove around to get the cones in place. Pulled back into the parking spot. Saw more PAX. 5:07am…and then it happened. My stomach was emptying itself all over the parking lot. 5:10am…ooomph there’s some more….5:13am…wait..yep one more time. 5:15am and I think I’m ready.
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. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Dry heave…one more loogy…now we can begin.
Neck rolls – IC (4 count) x 10 each direction
Arm circles – IC (4 count) x 10 forward and backward (palms up when BW)
Trunk rotation – IC (4 count) x 10 each direction
Triangle Tap – IC (4 count) x 10 Left to center to right then up
The Thang
The Terry (Special Agent James “Terry” Watson)
1 mile Run = 1 lap of loop around football field then a loop down 46th and down the path between the baseball fields
100 Merkins
100 meter Bear Crawl = From cone to cone – there and back
1 mile Run
100 meter Bear Crawl
100 Merkins
1 mile Run
I thought everyone did pretty good with this. YHC only ran 2 miles…not sure if anyone finished. I think my sluggishness set the tone for a less than “get after it” mentality.
Mary
Plank routine:
Plank (about 30 seconds)
Shoulder taps IC (4 count) x 20
Plank – right arm up
Plank – left arm up
Downward Dog
Walk the Dog IC (4 count) x 20
LBCs IC (4 count) x 10
Recover Recover
Circle of Trust
Announcements
See Slack and Info only no chatter channel
Q SHEET – GET ON IT – FOR THE LOVE OF ALL THAT IS GOOD AND JUST
Prayers
Pray for all those that need the services we have available and pray that more of us can step up to help when called upon.
Naked Man Moleskin
Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.
He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.
My takeaway this morning for the PAX was don’t do anything outside of your normal routine the night before you are going to Q.
As I write this a little over 12 hours after the spill, I blame food poisoning for this episode.
We ended with an Our Father.
Peace,
Cousin Eddie