05/30/2020 - The Outpost - 5 Phases-F3Naperville Style
AO: The Outpost
When: 05/30/2020
PAX:
Number of Pax: 8
Pax Names: Dilly Dilly, Handy Manny, Quarter Cart, Snorkle, Thomas Tank Engine, Tonka, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names: Fruit Salad
QIC: Tonka
Introduction
50 something degrees. Parking lot was marked with chalk. PAX were lined up and ready to work by 5:13.
Warm-O-Rama
5:15-5:20 Warm Up
Neck Roll X10 each side
Goofballz x15 IC
Tappy Taps x15 IC
Viking claps on me
Motivators from 6
The Thang
5:20-5:22 Parking Spots
5:23-5:25 Phase 1 Explain
5:25-5:30 Burpee Breakdown for 5 min
5:30-5:32 Phase 2 Explain
5:32-5:37 Parking Spot Merkin Crawl Start 1 Merkin, bear crawl forward to corner 2 Merkin, plank side shuffle to corner 3 Merkin, backwards bear crawl 4 merkins keep going and adding
5:37-5:39 Phase 3 Explain (4 Parking Spot)
5:39-5:44 Lunge Forward, Bobby Hurly, Start 1 work your way up follow Merkin crawl. Defensive shuffle when you go across. Across 4 parking spots.
5:44-5:46 Superhero Run (red light, green light) flash-sprint, Superman-burpee, hulk- jump squat, Spider-Man-alligator merkins/crawl
5:47-5:51 Superhero Super Run-if split we will just rinse/repeat superhero run.
5:53 Explain Mary-if split 2nd Q will need to put together their Mary.
5:54 MP Workout
Circle of Trust
This week we will be celebrating my Ms 40th birthday. Even though we are unable to celebrate the way we wanted to, we are going to make an effort to make it great for her. Remember to alway celebrate accomplishments.
Naked Man Moleskin
PAX did a great job trying some new stuff today even though YHC often forgot his own number count or exercise.