01/11/2020 - The Outpost - 1/11/2020 – The Outpost – 7:00am
AO: The Outpost
When: 01/11/2020
PAX:
Number of Pax: 9
Pax Names: Blart, Bob Ross, Bozo, Crab Legs, Handy Manny, Honey Buns, Rusty, Snorkle, Stripes,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
It was a beautiful winter morning in south Naperville. The temperature at the start of the workout was about 30 degrees with a wind chill of 23 degrees. By the end of the workout, the wind chill had dropped to 15 degrees as the wind and freezing rain picked up. This did not stop any of the PAX from pushing through the “environMENTAL” pain to achieve a great workout (if I do say so myself).
Warm-O-Rama
SSH x 35 IC (While we waited for Bob Ross to text his M letting her know he survived the EC Run)
Jog around the parking lot
Abe Vigota’s x 20 IC
Jog to the next parking lot
Bat Wings x 10 IC (forward, backward, overhead, seal clap, overhead clap, Rusty’s Moroccan Nightclubs)
Jog to gazebo
Tappy Taps x 15 IC
Downward Dog – Heals to ground – 10 count
Downward Dog – Right over left, heal to ground – 10 Count
Downward Dog – Right foot to Right Shoulder (press hips downward) – 10 count
Repeat on other side.
Cobra Stretch
The Thang
Thang 1 – Merkin Mountain w/partner
Pax 1 does merkins, Pax 2 does leg exercises – Three Rounds
Merkin Mountain (Reduce by 5 reps each round)
20 standard merkins on the ground
15 Incline merkins on the picnic table seats
15 incline merkins on the picnic table top
15 decline merkins feet on picnic table top
15 decline merkins feet on picnic table seats
20 standard merkins on the ground
Leg Exercises
Round 1 – Step Ups
Round 2 – Lunges
Round 3 – Hindu Squats
At the end of each round, all Pax do 25 LBCs IC
Thang 2
Bear Crawl from Gazebo toward Pavilion approx. 50 yards – 20 Imperial Walkers
Crab walk another 50 yards – 20 Imperial Walkers
Broad jump another 50 yards – Mosey to pavilion.
Thang 3 –
Partner up
Pax 1 Holds Peoples Chair
Pax 2 Performs 150 Revolutions of Jump Rope.
Repeat for 2 Rounds
6 MoM
Hot Potato – Partner up on six, facing each other with ankles locked.
Pax 1 performs a BB Situp with coupon. At top of situp, he hands coupon to Pax 2 to perform a BB Situp. 15 each. Pax without coupon holds a 45 degree angle while waiting. For added stress, touch coupon to the ground behind your head….
Coupon Bucket Brigade – All pax form circle facing out. Pass coupons overhead around the circle focusing on the oblique abdominal muscles. Start pass to the right then to the left. The coupons should move around the circle twice.
Circle of Trust
Announcements:
- 2nd F Lunch at Two Brothers on January 17th
- Ruck Wars on January 17th
- Posting Challenge with Louisville Region all next week.
- Leadership Team transition
CoT
We prayed for Bob Ross’s Daughter Becca who will be delivering twins next week. We prayed for the continued recovery of Face Plant. We thanked God for the gifts and strength that He gives us to get out of bed and work hard to improve our bodies, minds and spirits in the Gloom. We thanked Him for all the trials He puts before us because they are a way for us to deepen our relationship with God. We prayed for all of the F3 Brothers in Naperville and around the country and asked that God help them to be the leaders He wants and needs us to be in our families and communities. We prayed for all of this in God’s Holy name…. Amen!
Until next time…. Rusty out!
Naked Man Moleskin
q