05/09/2023 - The Launch Pad - There and Back Again – An F3 Tale
AO: The Launch Pad
When: 05/09/2023
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Mr. Wilson
Introduction
Like Frodo and Sam, we made our way through the gloom and into the heart of difficult matters to return the One Ring to Mt. Doom and found strength in our fellowship in the process.
Warm-O-Rama
Side Straddle Hops
Tappy-taps
Arm Circles (FWD/REV)
The Thang
We mosied to the turf field with coupons.
Exercise 1 (repeated 3 times out and 3 times back to goal line)
- Bernie Sanders 20 yards
- Sprint back 20 yards
- Rifle Carry 10 yards
- Murder Bunnies 10 yards
Exercise 2 (repeated 7 times out and 7 times back to goal line) with partner
- PAX 1 – Walking Lunges 10 yards
- PAX 2 – Farmer Carry w/ Shoulder Shrugs for 10 yards
- Switch with partner
Exercise 3 (repeated 9 times out and 9 times back to goal line) with partner
- Squatting side shuffle 10 yards
- Turn around to face opposite direction
Exercise 4:
- Rifle Carry 50 yards
- 10 Burpees
- Rifle Carry 50 yards
- 10 Bobby Hurleys
Exercise 5 – Same as exercise 2, just all the way to the opposite goal line
Exercise 6 – Sprint 100 yards then return
Made our way back to the parking lot, farmer carry coupons
Mary:
- Box Cutters
- Flutter Kicks
- Imperial Walkers
- Merkin Ring of Fire
- LBC’s
Stretching
Circle of Trust
Just as Frodo had Samwise, the 2nd F is of vital importance in our lives. No one PAX is enough to make it through all adversity on their own and they need to be able to rely on others, just as others will rely on them. Reach out, find your Fellowship, make connections, be stronger because of those around you.
Naked Man Moleskin
Had a couple PAX HC just for the theme of the beatdown, which was awesome.