Launchpad Labor Day
QIC: Burns
Date: 9.5.22
PAX: Murph: Transcript, Van Gogh, Gretel, Hansel, Burns
Beatdown: Turnover, Crash, Palin, Hot Pocket, Green Acres, Van Gogh, Gretel, Hansel, Burns
Labor Day – a bank holiday, a day for us to honor the working class, and a morning to GET AFTER IT (jocko voice)
5 got the day started with a murph. It was wonderful, great 2nd F, I think Hansel finished in about 2.5 minutes.
Finishing up right close to 0615 meant a short turnaround for the beatdown, but YHC got the tunes cranking and WoR started. Hot Pocket rolled up at 0614 and some introductions were made as he is relatively new to the F3 party. Disclaimer was not given, but 5 core principles and mission statement were recited flawlessly.
SSHs, Whirlies, Imperial Walkers, and Michael Phelps all x15 IC. Some discussion about the elite nature of Michael Phelps’ as a WoR exercise. (Top 5 with top 3 potential is what I heard??)
The thang, pt 1: Mosey to the shelter for a 3 man grinder. Step-ups on the benches, dips on the playground wall, and irkins supine pullups x10 on the swingset. Rotate when the pax finishes up at the swing. We did 3 full circuits.
The thang, pt 2: Grab a rock from under the bridge and make way to the big field. Extended DORA (called Diego? news to me…) partner up and do a total of 100 goblet squats, 200 OH presses, 300 reverse lunges (sc), 400 250 curls. Off parter runs across field & back. Had to cut it short for time.
Return rocks and mosey back to the shelter for American hammers x15 IC, LBCs x15 IC. Time.
NMM: No shortage of effort this morning. No shortage of babble from Palin, either. The entire field is a long run for DORA. Tclaps to VG, Hansel, and Gretel for joining YHC on the double down. Beers were had.
Announcements: Keep an eye out for Iron Pax Challenge announcements…week one is this week. Join the #ipc2022 channel on Slack to keep an even closer eye on the mumble chatter. Turnover has Launchpad next week.
CoT: No official prayer requests. YHC is going to provide a #3rdF disclaimer whenever I Q from now on – F3 is open to all men, which means men of all faiths. I will close with prayer because that’s my faith tradition, but whenever you Q your own workout please take the pax out however you see fit for that morning, so long as it recognizes that we’re called to #live3rd. YHC then took us out with thanks for the morning, for the pax, and for our ability, and lifted up those going through loss or tough mental health battles.
I’m keeping the keys.
