{"id":25613,"date":"2025-08-18T08:33:17","date_gmt":"2025-08-18T12:33:17","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=25613"},"modified":"2025-08-18T08:33:17","modified_gmt":"2025-08-18T12:33:17","slug":"launch-right-live-right","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2025\/08\/launch-right-live-right\/","title":{"rendered":"Launch right, live right."},"content":{"rendered":"<p>This is the first time I&#8217;ve never personally scouted a foreign AO that I have the Q for, before.\u00a0 Burns gave me a good indication that almost all the tools are there, and truly there are some great ones.\u00a0 Still, I wondered what would live up to Launchpad stats and then it hit me:\u00a0 starting the work week, so let&#8217;s get the whole body engage, along with classic F3 Bootcamp experience.\u00a0 So I made a plan and expected it to be good time.\u00a0 Off to sleep I went content with a plan.<\/p>\n<p>I woke up before the alarm for 4:45 goes off, just minutes before.\u00a0 Don&#8217;t you hate that &#8220;holy hell I have the Q did I miss the alarm?&#8221; feeling?\u00a0 Luckily the plan came through.\u00a0 Due to setting out clothes and water the night before it was off to the races on my 25 minute trek to Launchpad.\u00a0 Enjoyable ride!\u00a0 I pull in and one other truck is there, and good for me it&#8217;s two compadres of Brittani and Transcript.\u00a0 Burns comes running out of other side of the park to the picnic shelter, and Wobegon rolls up as the normal strong\/silent type.\u00a0 I put on the music, said the mission statement, told them they can&#8217;t sue me for suggesting doing stupid stuff, and said they know the 5 core so let&#8217;s get to work.<\/p>\n<p>Warmarama:\u00a0 my normal, show to know.\u00a0 Onto what I consider a classic bootcamp experience:<\/p>\n<ul>\n<li>DORA &#8211; 100 Merkins, 200 Squats, 300 LBC&#8217;s.\u00a0 I&#8217;ve not met Brittani before so I chose him as my partner, and put the other 3 together telling Wobegon to shadow Transcript, as I know he can handle the mission.\u00a0 Good work here, that shed is amazing for covered runs; likely the best place to do cardio in the rain for all AO&#8217;s I&#8217;ve seen.\u00a0 After a few legs I said to NUR back to make it more interesting.\u00a0 Bursitis was kicking in but great work all.\u00a0 \u00a0 So now full body is activated and really warm.\u00a0 Onto&#8230;<\/li>\n<li><\/li>\n<li>Pushing Rocks &#8211; literally.\u00a0 We went to the (troll?) bridge and grabbed rocks for curls, tricep extensions, shoulder presses and upright rows.\u00a0 My current program has me doing these on Monday so NONE shall escape.\u00a0 Super set with a 10 down to 5 rep master set, going curl:extension and then presses:rows.\u00a0 Good mumble chatter here, seemed like everyone picked a rock that could whip their ass.\u00a0 I like that.\u00a0 Onto&#8230;.<\/li>\n<li><\/li>\n<li>BearBurpeeBlitz &#8211; Pickleball courts are tight!\u00a0 By that I mean nice, clean and a great place to work.\u00a0 Two things I love:\u00a0 bearcrawls and burpees.\u00a0 However, today needed some extra juice since it&#8217;s Launchpad&#8230;.Navy Seals Burpees.\u00a0 So, everyone line up, bearcrawl to a white line, do a navy seal, then proceed through the whole court.\u00a0 Transcript pushed that rock hard here, sharpened about 1 pound of iron off of my ass.\u00a0 Burns gets credit for going back to catch a line he missed, accountable!\u00a0 Wobe pushed and Brittani held down the fort.\u00a0 Okay, going back we will bearcrawl but do what I do, which was a mix of regular Merks, Diamond Merks, some other stupid stuff.\u00a0 We would have done seals back but time was running low.\u00a0 Next is&#8230;.<\/li>\n<li><\/li>\n<li>Mary &#8211; all F3 has to do it, we went around the circle (Burns tried to EH someone so he was excused) and got some good work in.\u00a0 Don&#8217;t remember what everyone called, but we still had 3 minutes left!\u00a0 So what do you do if you have time left?\u00a0 Cooldown with&#8230;<\/li>\n<li><\/li>\n<li>Burpee Waterfall &#8211; the best cooldown, 3 groups and one after another.\u00a0 After the first half I think Burns and Transcript noticed that some jackass was picking up the pace and we actually did more in the second half than the first.\u00a0 Not sure who that was&#8230;.<\/li>\n<\/ul>\n<p>TIME &#8211; and back we went to the shelter, having done a classic bootcamp with all the necessary components of a good, manly workout (full body, weights, cardio, washboard abs, stretch it out).<\/p>\n<p>ANNOUNCEMENTS &#8211; Samaritans Ministries tonight (8.18).<\/p>\n<p>PRAYERS &#8211; as Transcript said, and I quote, &#8220;God knows.\u00a0 Let&#8217;s go.&#8221;.\u00a0 I&#8217;ll have to remember that one when I&#8217;m in a rush \ud83d\ude42<\/p>\n<p>COT &#8211; we out.<\/p>\n<p>MOLESKIN &#8211; great AO, no reason for all these men who surround the neighborhood not to be involved, but it&#8217;s TOUGH getting a new AO to catch fire.\u00a0 T-claps to Burns for pushing this so much.\u00a0 It may be right beside his house but he has his community in mind first, so that&#8217;s what makes him an awesome HIM.\u00a0 I prayed us out to start the week right, launch off the pad right and do right.\u00a0 You ever see what kind of damage (good I mean) 5 strong, committed guys can do in this world?\u00a0 Bootcamp is to prepare you for what you don&#8217;t know is coming, join the Launchpad and launch right.<\/p>\n<p>AWARDS:<\/p>\n<p>Wobegon &#8211; Clint Eastwood award (strong &amp; silent)<\/p>\n<p>Burns &#8211; Ben Affleck award (accountable)<\/p>\n<p>Brittani &#8211; Mark Wahlberg award (huge set of balls to have open heart surgery and push like he did&#8230;Lord a&#8217;mercy)<\/p>\n<p>Transcript &#8211; Liam Neeson award (he pushed and tracked my ass on that Pickleball court like crazy)<\/p>\n<p>Always a pleasure &#8211; RUDOLPH<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the first time I&#8217;ve never personally scouted a foreign AO that I have the Q for, before.\u00a0 Burns gave me a good indication that almost all the tools are there, and truly there are some great ones.\u00a0 Still, I wondered what would live up to Launchpad stats and then it hit me:\u00a0 starting [&hellip;]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[178],"tags":[],"class_list":["post-25613","post","type-post","status-publish","format-standard","hentry","category-launchpad"],"acf":{"q":"Rudolph","date":"8.18.2025","pax":"Brittani, Transcript, Burns, Wobegon"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25613","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25613"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25613\/revisions"}],"predecessor-version":[{"id":25616,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25613\/revisions\/25616"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25613"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25613"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25613"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}