04/26/2023 - The Outpost - 1 Year Manni
AO: The Outpost
When: 04/26/2023
PAX:
Number of Pax: 28
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: 2 Hand Touch
Introduction
Pre-Blast The Outpost Bootcamp
Wednesday 4/26/23
5:15-6:00am
***1 year Manniversary***
Come help me celebrate my first glorious year ITG as we will be moving around the AO with a mix of both body weight and coupon lifting, and we’ll make sure to use both arms and legs as we move.
Shoes for all terrain needed
Coupons needed (sandbags work too)
Gloves needed
HC below and SYITG
Got to the AO early to get everything prepped. Juices started flowing as I was getting the sleds prepped, thinking of how “happy” the PAX would be to see them. Got rest of chalk and cones down, back to flags as PAX started rolling in. It had been a little bit since my last Q, and with this being my manni Q the adrenaline rush felt good again. Wanted to make sure to have everything dialed in for the PAX. Great OP mummblechatter as PAX rolled in. 5:15…leggggooo!
5 core principles
Mission
Credo
Disclaimer
Warm-O-Rama
WoR – dynamic stretching – shout out to C-Bus for doing this at his recent TW Q, enjoyed it so wanted to employ it here
- High knees
- Walking foot grabs
- Walking lunges
- Straight leg scoops
- Open the gate
- Grady corns 20 IC
The Thang
Mosey with coupons out to field behind shed – where we will do thang 1
Thang 1: a series of cones
- Lunge walk rifle carry
- Murder bunnies
- Army crawl
And back
- Crab walk
- Redrum bunnies
- Reverse lunge walk Rifle carry
Thang 2: SLEDDING!
Harkening back to first workout, this is what made me spill merlot at my first workout, haven’t done these since, go time
- Partner up in 2’s
- Will go 2 at a time each station
- The sled pushers dictate when groups shift – when all sled pushers are done you will rotate down
- Curls
- OH press
- Goblet squats
- Bent over rows
- Bonnie Blair’s
- Chest press
- Sleds
Thang 3: coupon pass relay
- Teams of 4 stand shoulder to shoulder
- Cannot move feet while coupon is in hand
- Coupon must touch ground before you can pass it to teammate. Rotate to end of line once you pass
- Down to last cone and back twice
In field:
- Burpees 7 IC x 2
In lot:
- Merkins 20 IC x 2
Mary
- Flutter kicks 30 IC
- Windshield wipers 20 IC
- Shoulder taps 10 IC while facing sunrise
Circle of Trust
Appreciation for what we have here in Naperville F3, over the course of the past year I’ve come to find out this thing we have here F3 Naperville is pretty special man. And it’s the people that make it that way, each and every one of you. With that said, make sure to emphasize having mindset of continuing to help breathe life into this every time you engage with it. Could come in many forms for each person and how they can uniquely contribute, from keeping others accountable, to bringing energy to each workout, to helping facilitate 2nd F events, to participating in 3rd F events, to EHing others, and I could go on and on. But the overriding theme here is that we’ve got something pretty awesome here, and for each time you are doing anything as relates to F3 just try to have that mindset of helping to continue to breathe life into it. Doesn’t have to be massive efforts each time either, can just be small little contributions that can add up over time.
Naked Man Moleskin
Props to Shirley Temple for letting me borrow his sleds. Had to get my revenge on them. My very first workout, Snoop-a-Loop was on Q, it was going great until I got to the sled station, got absolutely SMOKED by them and proceeded to spill merlot. Was great to come full circle to that day.
It was also only fitting that Uncle Rico covered the 6 today on his last voyage as SQ for Wednesday’s at OP before handing duties off to Barf Bag. Uncle Rico is the man who brought me out to F3 and showed how thangs are done out here. Tclaps to everything he has done as Wednesday site Q at OP this last year, just helping ignite The OP and setting the standard. Was also fortunate enough to be on Q to witness the passing of the flag to Barf Bag who we all know will be bringing the boom to OP Wednesdays!