Using the Launchpad to Fly High!

The theme is Air Force! This was loosely based on official Air Force basic military training prep workouts (Direct all complaints to the US government). I had to throw in some things, of course. Playlist included anything with a hint of air or planes involved. (Playlist at the end, if you’re curious)

Warm-o-rama

• Mission Statement
• Core Principles
• Side Straddle Hops
• A pagoda
• Walk Outs
• Swirly arm things

The Thang

Part I

7 exercises. 20 seconds per exercise. 10 second rest between exercises. Do them all and repeat 5 times for a total of 6 cycles.

1. Side straddle hops
2. High knees (odd cycles), butt kicks (even cycles)
3. American Hammers
4. Jump Squats
5. LBCs (odd cycles), low flutter kicks (even cycles)
6. Shoulder taps
7. Squats
8. 30 second rest!

Part II

1. Pyramid merkins (start with 1 rep overhead press and 1 merkin, increase by 1 rep every round until 6 reps, then back down)
2. Alabama prom dates (15)
3. Heels to heaven (15)
4. Side planks (30 seconds each side)
5. Penguin crunches (30)
6. Squat holds (10)
7. Step ups (15 each leg)
8. Dips (15)
9. Prone rows (30)
10. Mountain Climbers (30 seconds)
11. Merkins plus (standard merkin, add shoulder extension at the top) (until time is up!)

The end!

CoT

Prayers for Silver Fox’s gallbladder situation. Hoping the Doctors will figure it out and fix it!

Playlist

I even made a playlist art, featuring a C-17 Globemaster III

 

1. Danger Zone – Kenny Loggins
2. Where Eagles Dare – Iron Maiden
3. Fly Away – Lenny Kravitz
4. Learn to Fly – Foo Fighters
5. Aces High – Iron Maiden
6. Mighty Wings – Cheap Trick
7. Fly By Night – Rush
8. Tailgunner – Iron Maiden
9. Aerials – System of a Down
10. The Red Baron – Sabaton
11. Bomber – Motörhead
12. The US Air Force Song – US Air Force
13. Higher Ground – Red Hot Chilli Peppers
14. Cosmic Castaway – Electrasy