04/21/2023 - The Launch Pad - Very Beary Mary
AO: The Launch Pad
When: 04/21/2023
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
They say it’s your birthday. We’re gonna have a good time! No coupons needed. HC in the thread!
The Scene: Mid 40’s and cloudy. Sounds excellent. I had Amazon Music play a playlist called Birthday Blowout. We shall see how that goes.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
SSH – IC (4 count) x 47
Monkey Humpers – IC (4 count) x 23
Imperial Walkers – IC (4 count) x 24
Rebel Run around the parking lot and then straight back to the soccer field where the light up pucks
The Thang
THANG – Triple Threat – 3 pucks in the soccer field
Puck 1 – 10 burpees – run to next cone
Puck 2 – 10 burpees, 20 mountain climbers – IC (4 count) bear crawl to next cone
Puck 3 – 10 burpees, 20 mountain climbers – IC (4 count), 30 plank jacks – IC (4 count) run back down to first puck
Repeat 3 times. After the second round and three bad songs from the playlist, I switched to Metallica for the last round.
Rebel Run back to flag
Very Beary Mary
Blades of Steel – IC (4 count) x 23
Side bear crawl around to the right
Annies – IC (4 count) x 24
Side bear crawl around to the left
LBCs – IC (4 count) x 47
Recover, Recover
Circle of Trust
Announcements
Blood Drive this Sunday
Rebuild Together Aurora next Saturday
Frontline OCR May 27
F3 NW Highway Convergence May 6
Name – o – rama: Cousin Eddie, Sho’nuff, Mia Hamm, Search Party, Mr. Wilson, Manhole, Sputnik, Mellencamp, Indeed, Doback
Prayers
Hot Box
Boy Sandwich
Naked Man Moleskin
A friend of mine posted this page a few months ago and it stuck with me and I started following this page on Facebook. It is called Warrior Wisdom & The Warrior Lifestyle. It is based off of BUSHIDO: The Way of the Warrior by Bohdi Sanders. “Warriors are not always the fastest or the strongest men. Warriors are those who choose to stand between their enemy and those that they love or hold sacred.”
Be that warrior for someone today.
Lord, thank you for this glorious morning and allowing these men to join me in making our bodies stronger, our minds sharper and our hearts cleaner. Please protect these men, their families and all those with whom they come in contact today. Amen.
Peace,
Cousin Eddie