The Launchpad – 11/7/2022
QIC: Burns
Date: 11.7.22
PAX: Hansel, Gretel, Burns
YHC was worried it would be a solo adventure after the lack of activity on the preblast, but thankfully Hansel and Gretel followed the breadcrumbs right into my little trap. An upper body beatdown was promised, and an upper body beatdown was delivered.
WoR – SSH, Imperial Walkers, Whirlies, and Michael Phelps. All x15IC
Mosey to the playground.
OYO: 15 Supine Pullups/Inverted Rows/Swingset pullups/whatever you want to call them and 15 dips. Repeato x4 for 60 of each.
OYO: 15 derkins and 5 pullups. Repeato x4 for 60 derkins, 20 pullups
Mosey to the tennis courts
4 corners – add an exercise at each corner, then drop one on the reverse lap.
Set 1:
- 20 merkins
- 20 merkins, 15 American Hammers
- 20 merkins, 15 American Hammers, 10 diamond merkins
- 20 merkins, 15 American Hammers, 10 diamond merkins, 5 burpees
- 15 American Hammers, 10 diamond merkins, 5 burpees
- 10 diamond merkins, 5 burpees
- 5 burpees
Set 2:
- 20 Carolina dry docks
- 20 CDDs, 15 Heels to heaven
- 20 CDDs, 15 Heels to heaven, 10 doublewide merkins
- 20 CDDs, 15 Heels to heaven, 10 doublewide merkins, 5 burpees
- 15 Heels to heaven, 10 doublewide merkins, 5 burpees
- 10 doublewide merkins, 5 burpees
- 5 burpees
Arms are completely smoked at this point. Mosey to the shelter for 6 minutes of Mary
Each exercise was followed by 15 irkins. I think we did LBCs, low flutters, plank jacks, freddie mercs, and one other thing.
It was awesome having the small group to get to know these two guys a little better. Lots of conversation surrounding the upcoming World Cup and the USA team, as well as the growing structure for youth soccer compared to the lack thereof when we were growing up.
No explicit prayer requests or announcements. YHC took us out with thanksgiving.
