08/17/2020 - The Outpost - 411 — “The Outpost has a hill?” Beatdown
AO: The Outpost
When: 08/17/2020
PAX:
Number of Pax: 11
Pax Names: Blowout, Blues Clues, Caboose, Elway, Goldie, HH Gregg, Ken Doll, Motown, Tailspin, TPS Report, Ziplock,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Bartles and Jaymes
Introduction
Got to sleep too late, as per usual. But got to my “hill” to set up the markers before 5. Harder to do I. The dark than I thought it would be. Got to the AO at 5:04. Blues Clues already had the flag planted and was out on a 73-mile warm-up run. Two other cars already there. I swear I’ll be first someday. But not today.
By 5:10, everyone was piling in, and we started right on time.
Welcome to F3. This workout if open to all men, held rain or shine, peer led in a rotating fashion. Ends in a circle of trust. I think I forgot to mention that I am not a professional, but since there were no FNGs, we’re safe today.
On to the warm up.
Warm-O-Rama
In cadence
SSH x20
Imperial walkers x10
Abe vigodas x10
The Thang
Thang 1
Mosey to hill. About 0.75 miles. Head towards and across Book, right into Ashbury. The hill is actually a decline to the sports fields. But it’s a nice hill from the bottom.
Thang 2
The four eleven. Let’s get all the info with an up close and personal look at this hill with a series of four elevens.
Start at bottom of hill
One 11s
Merkin
Bear crawl up
Plank jacks
Crawl bear down
Two 11
Start at the top
Mountain climbers two count
Bear crawl down (head first!)
Side bridge rotations
Crawl bear up
Not sure if anyone besides TPS Report got through this I e before I cut it short to move to the next station.
Three 11 (cut it down to gives)
Start at bottom
Big boys
Crab walk head first up
Crab walk feet first down
Glute bridge
Four 11 (did not happen)
Start at top
4 count flutter kicks
Crab walk head first down
Reverse crunches
Crab walk feet first up
Run back to flag.
Ken doll ran some Mary as the six caught up and I ran middle of the pack. I came in on American hammers. We ran a 20 count LBC before running back to get our 6,and then AYG back to the flags.
Circle of Trust
A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.
Naked Man Moleskin
I planned too much again. But this was a last minute sign up to Q. After reading a back blast a couple of weeks ago (sorry, can’t remember by whom) about doing what you hate, I figured I’d do just that. After nine days of recovery to my leg, I fou d out how weak I was during my Sunday ruck practice. So, I made sure to include running, bear crawls, and crab walks. I designed the eleven to keep the PAX on the ground, in the direction of their movement up or down the hill, and to hit arms, legs, and core. The last 11 was to replace Mary so we could just run the gauntlet.
Hoping I’d stall some of the upper level pax. TPS Report is a beast with crawls and crab walks, no matter what. I think I learn a bit more about muscle control and technique every time I see him do that stuff. If I could lead a faster run, I think we could have finished all four elevens. Still, I hope I showed the PAX a section of our AO to take advantage of in the future, and my apologies to Elway for the late warning on the swampy section of the hill. Hope the shoes are okay.
I need to run more. Managed the front end well, but could not make the last leg in one go. Also, remember to check your laces. I keep forgetting. Enough shoe issues for one week. SYITG