06/24/2020 - The Outpost - 4 Square x300
AO: The Outpost
When: 06/24/2020
PAX:
Number of Pax: 17
Pax Names: Blowout, Blues Clues, Carmen SanDiego, Dilly Dilly, Elway, Flo, Goldie, Handy Manny, Quarter Cart, Small Cakes, Sosa, Sweet Gherkins, Tigers, Wickets,
DR Names:
Number of FNGS:
FNG Names: Niners(not an FNG), Minnow(2.0), Pokemon(2.0)
QIC: Sweet Gherkins
Introduction
17 strong: Handy Manny, Goldie, 9ers, Dilly Dilly, Blues Clues, Sosa, Flo, Small Cakes, Minnow (2.0), Blowout, Elway, Pokemon (2.0), Wickets, Tigers, Carmen San Diego, Quarter Cart(AOQ), Sweet Gherkins(Q).
Disclaimer Given – Professional? Nope. Injuries? Not aware. Modify? If needed. Push it? Absolutely.
The Scene: About 58 degrees, no wind, beautiful. Other than the gnats, nice little morning for some exercise.
Warm-O-Rama
Imperial Walkers IC x10
Tappy Taps – slow IC x10
Imperial Walkers IC x10
Arm Circles x10 each direction
Imperial Walkers IC x10
The Thang
Thang: 4 square x 300
4 squares each with 4 exercises. Do 300 reps total per square, with a minimum of 50 reps of each exercise. Finish one square, move to the next.
Every 5 minutes timer goes off and we all run to end of parking lot and back, then pick up where we left off with the reps.
Square 1: Curls, Dips, American Hammers IC, Broad Jump
Square 2: Chest Press, Mountain Man Poopers, Mountain Climbers IC, Grady Corn
Square 3: Overhead Press, SSH IC, Merkins, Squats
Square 4: 1 arm coupon curls, Lunges, Burpees, Outlaws
4MoM:
8-count reverse big boi sit-ups x 15
30 count high plank – minnow counted it for us
Circle of Trust
I’ve been watching a lot of David Goggins’ videos lately, they help me clear my mind and get out of mental/physical ruts at times. He is a 100% bad-ass, and if you don’t know about him definitely look him up – just not with kids around, that man loves to say M-F’er.
He had a video and made a statement that has resonated with me a lot. He said, “I don’t stop when I’m tired, I stop when I’m finished.” For me, I think about that in a workout, when I’m tired and frustrated at home, when there are things I don’t want to do, but need to. Stop when you’re done, not when you think you want to.
Prayers for all the F3Naperville PAX and all other AO’s around the Midwest meeting in the gloom right now. Also for Uncle Rico’s Brother, Crabgrass and his family, and Mr. Miyagi.
Naked Man Moleskin
Today was post #300 for me. Pretty proud of that, but many more to go.
I was hoping to have a diverse group of people from a variety of AO’s, and I think we had a pretty good group. I don’t think anyone from today was at my first post, except probably Handy Manny. Happy to see all the growth of F3, but also feel like we need to get out of our routines and go to other AO’s when we can — there are a lot of PAX to meet, and it takes intention to get to meet them. Regular guys from OP, Citadel, Black Panther, and The Ridge represented. As for Iron Lion/Dark Tower/Complex…maybe next time boys.