10/26/2020 - The Outpost -
AO: The Outpost
When: 10/26/2020
PAX:
Number of Pax: 13
Pax Names: Blues Clues, Carmen SanDiego, Catfish Hunter, Elway, Hasselhoff, Ken Doll, Mayhem, Motown, Penalty Box, Sonny Bono, Super 8, Wine in a Box,
DR Names:
Number of FNGS: 1
FNG Names: choo choo
QIC: Wine in A Box
Introduction
When Niners had a work conflict and needed someone to pick up his Q I jumped on it. Part of my goal to Q every Naperville AO by the end of the year! I scouted yesterday for inspiration, but already had a good idea of what I would be putting together.
I had high expectations for my AOVQ at Outpost, especially with 28 PAX attending EOP on Saturday! (spoken by a narrator in Morgan Freemans voice . . . . “But only the strong of heart would attend . .”)
But I guess the southerners got spooked by my “bring a coupon and it will be powerlifting” Q. I dont blame them! This Q wasnt for the faint of heart. Maybe it was the flurries that scared the PAX of south Naperville . .
As I announce at the beginning of each powerlifting Q . . . . if you want to run, there is a run club for that. This is about building muscle.
Trailer Park . . . I am SHOCKED you were not there. Disappointed . . . hurt . . . and shocked.
Warm-O-Rama
Five Principles
SSH- 15
Abe Vigodas- 10
Imperial Walkers – 10
Arm Circles- 10 each direction
Lets get SWOLE . . .
The Thang
THE ONLY THANG
Five major muscle groups to get destroyed. You want distance running and MARY? Wrong workout today . . .
CHEST
10 Offset merkins (hand on coupon, push up, change hands, push up . . .)
10 yards of walking lunges
20 Derkins on Coupon
10 yards of walking lunges
15 each arm (30 total) – Lying single arm coupon chest press (dont drop it on your face)
10 yards of walking lunges
40- “Dark Tower” chest press (holding the coupon upright)
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
SSH waiting for the 6!
ROUND TWO- BACK
10- Coupon hold “Good mornings”
10 yards of walking lunges
20- Lat pulls. (lay on back. Hold coupon above chest. Holding arms straight, lower to ground above your head, then lift back to over chest)
10 yards of walking lunges
15 each arm (30 total)- Single arm coupon rows
10 yards of walking lunges
40- Bent over Rows
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
SSH waiting for the 6!
ROUND THREE- SHOULDERS
10- Front coupon swings to eye level
10 yards of walking lunges
10 each arm (20 total)- Single arm Penny pincher overhead press
10 yards of walking lunges
30- Upright rows
10 yards of walking lunges
40- Overhead press
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
SSH waiting for the 6!
ROUND FOUR- ARMS
10 – Derkins on the “thin side” . . . similar to diamond merkins
10 yards of walking lunges
10 each arm (20 total) – Single arm curls
10 yards of walking lunges
30- Behind head skull crushers
10 yards of walking lunges
40- Curls
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
SSH waiting for the 6!
ROUND FIVE- LEGS (like the lunges werent enough?!?!?)
10- “Sit low” Squats. (put your coupon down lengthwise. Slowly . . . try to sit all the way down on your coupon. These are designed to stretch your legs and improve knee flexibility
10 yards of “sideways lunges to the left”
20- Goblet Squats
10 yards of “sideway lunges to the right”
30- Thrusters
Walk backwards, stretching legs back as far as you can.
40- Hand release squats. (Start in upright position. Squat down and put coupon on the ground. Stand up. Then squat down again and pick up coupon to starting position)
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
Plank for the 6 . . . then mountain climbers
Circle of Trust
I theme most of CoT around my workouts. Todays theme was POWER.
Whether we acknowledge it or not we all have tremendous power. Not just power for lifting weight, but power that is exerted in every part of our lives. The WILLPOWER to get out of bed in the morning while its snowing and exercise. The POWER to either lift someone up with a kind word or deed, or the POWER to ruin someone’s day with a cross word or unkind action. The POWER to be leaders in our personal relationships with family, friends, and coworkers.
To geek out a bit, in spiderman there is a quote that states “With great power comes great responsibility”. We all have a responsibility to use our power as a force for GOOD. Be aware of your power and how you use it.
Our Father.
Prayers for CVS, Hot Lips, Augustus Gloop and family, Wet Wipes family, and any and all silent prayers we offer up.
Naked Man Moleskin
Blues Clues- Always a pleasure to post with you brother. Thanks for having my 6 and for the tunes!!!
Motown- Were you even here today? Just kidding . . . great to see you again!!
Ken Doll- Appreciate picking up the Q for a few minutes before I could fill out the form. Always a pleasure to lift some heavy weight with you!
Super 8- I knew I could count on you for a powerlifting workout! I look forward to talking more about my ruck Q next week.
Choo choo- How are you not popping up on the website? ADMIN HELP PLEASE!! Great seeing you and glad you are healthy!
Catfish Hunter- You look 12 now that you shaved. Seriously. I almost introduced you as my 2.0 FNG today. For real though . . . thanks for making the trek outside the northeast for my AOVQ!
Elway- I loved how Blues Clues said “you know its a burner if Elway starts swearing under his breath” . . . thank you for representing for your absent Outpost regulars!
Carmen San Diego- After playing “where in the world is Carmen San Diego” for MONTHS becasue you were on IR, Im happy you are back ITG with us!
Mayhem- Great posting with you again! We seem to keep missing each other at Qs. . . .
Sonny Bono- Great meeting you today, and way to grow those guns!
Hasselhoff- Great meeting you today . . . your name ROCKS btw . .
Penalty Box- Great meeting you today!! Great job!!