03/16/2021 - The Launch Pad - Thuggish Ruggish Beatdown
AO: The Launch Pad
When: 03/16/2021
PAX:
Number of Pax: 12
Pax Names: Baby Hands, Callahan, Cupcake, Face Plant, Goldberg, Mia Hamm, Moonlight, Mr. Belding, Ronda Rousey,
DR Names:
Number of FNGS: 1
FNG Names: Chunk, Baywatch
QIC: Glass Joe
Introduction
🚀🚀 PreBlast – LAUNCH PAD 🚀🚀 Tuesday, March 16, 2021 🥊🥊 AOVQ🥊🥊
Please join me at the missle cabin, rocket house, ballistic bunglalow for my AOVQ. This is one one of the most underrated AOs out there. If you haven’t made the trip, I will make sure you don’t regret it.
Bring your coupon, a JUMP ROPE, and some quality mumblechatter…I will make sure to bring the pain, some 90’s gangsta rap, and we will explore more than just the parking lot.
HC in the thread below 👇
*Rolled in at 4:45am…paths were clear of ice, still snow in the fields which I liked. Let’s experience one more snowy workout before the weather breaks. Cupcake as the site Q, rolled in at 5am…planted flags…lets roll.
Full disclosure given
Warm-O-Rama
Song: Pump, Pump by Snoop Dogg & Lil’ Malik
Motivators from 7
Tappy Taps in cadence to 12
Imperial Walkers in cadence to 15
Mosey to Shelter to drop off coupons and ropes
The Thang
Thang 1
Run just shy of a mile from shelter, around path, back to soccer field behind shelter
Thang 2
Songs: Thuggish Ruggish Bone by Bone Thugs & Harmony, Straight outta Compton by NWA, Still DRE by Dr. Dre and Snoop, Who am I? by Snoop Dogg
6 Cones lined up
Bear crawl from 1st cone to second, wait for everyone, 10 merkins on my down
Crab walk to next cone, wait, 9 big boys on my up
Alternate bear crawl w/merkins, and crab walk w/big boys to the last cone.
Turn around, lunge walk from first to second cone, wait, 10 jump squats, lunge to next, 8 jump squats, to last cone.
Thang 3
Songs: Damn it Feels Good to Be a Gangsta, Geto Boys, Shorty wanna be a Thug, 2Pac, Notorious Thugs by Notorious BIG and Bone Thugs, Foe the Love of $ by Bone Thugs and Eazy-E
15 minutes of Tabata
45sec on 15 sec rest, alternating between jump rope and a different exercise each time.
Exercises included: irkins, curls, Antonio Browns, overhead press, bent over row, dips, LBCs, derkins
Mary
Ring of fire
Circle of Trust
Don’t think life too seriously. Whether it be your family life, job, whatever it is, have fun. Don’t get caught up in the keeping up with the Jones’s mentality, be happy with what you have…that’s all.
Prayers for Ronda’s uncle Jay and Cupcake’s niece.
Our father
Naked Man Moleskin
Welcome to Chunk…the fastest naming I’ve been a part of.
Babyhands: Great job as always this morning. And, congrats on nearing the end of your 75 hard challenge. I’m sure it’s been tough for you, but I also know that everyone else had no doubt you would complete it. Way to lead…respect!
Baywatch: What is this your 6th post already? Nice having you out there…Baywatch and I gone to every grade together…Kindergarten-college…fact
Callahan: Your modesty cracks me up…you should be doing black diamonds more often.
Cupcake: Thanks for having my 6 today. I need to get out to LP more, your guys have a good solid crew over there, let’s grow it.
Faceplant: Pleasant surprise seeing your face sans HC this morning. A little surprised at your lack of mumblechatter in such an intimate setting.
Goldberg: So many questions today…I see that I need to work on my Q’s a little more when you’re talking that much and your strain is only a 9.7. Thanks for bringing me out to this crazy world.
Mia Hamm: One of the reasons I like F3, is that there are just flat out good dudes like you. Thanks for attending, see you again soon.
Moonlight: Beast…that is all…Oh and nice touch with those double tap burpees at the end. That was awesome.
Mr. Belding: Now on the clock..VQ should be right around the corner, right? Thanks for coming out today though I know you weren’t feeling your best.
Ronda Rousey: Clean body, clean shave, gelled hair, axe body sprayed…I actually think I saw a crease in your pants…please verify. Thanks for coming out to support and providing positive feedback always. You’re a good human.