09/24/2022 - The Outpost - 5yr Anniversary Convergence at The Outpost: Kingbuilder Workout
AO: The Outpost
When: 09/24/2022
PAX:
Number of Pax: 85
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: FIB, Blart, Roach Coach, Baby Hands
Introduction
Pre-Blast:
The Kingbuilder workout is all about achieving 1st F excellence through our primary means: the morning workout. Tomorrow’s workout will be a period of instruction with audience/PAX participation, as we talk, walk, and workout our way through the essential elements of an excellent workout. We will cover everything from the welcome, to leading exercises, to organizing HIM groups, to safety and wrap-up.
In honor of our 5 years together as F3 Naperville, the Co-Q’s will be the men whom you’ve entrusted to be your Nant’an through the years.
The focus will be more on learning than ball-busting. Perfect for a Saturday morning following IronPax, CSAUP, and 2nd F boozing, while still burning enough calories to earn coffeeteria (F3-hosted) and breakfast (OYO).No coupons.
Wear shoes for pavement and grass. Gloves recommended.
We will meet at the east end of Frontier Sports Complex, off of Book Rd. See map below. STARTEX at 0615 sharp. SYITG.
Intro/Kick-off:
[FIB] Mission, Core Principles, Credo, Disclaimer; brief discussion of how F3 workouts are structured, how to plan a solid workout, mistakes to avoid.
Warm-O-Rama
[Blart] Side Straddle Hops x 20, Imperial Walkers x 15, Bobby Hurleys x 15; group movement to soccer field (Lunge Walks, Mosey, Bear Crawls, Mosey, Crab Walks, Mosey)
The Thang
[Blart] Thang One: “Q’s Favorite Exercises”
Period of instruction on safety and accountability (lost PAX drill); period of instruction on leading exercises and cadence counting, with exercises performed throughout
- Missing PAX drill (procedure; pairs, comms, lights/vests)
- Counting cadence & repetitions
- Announcing/prep
- Demos
- 4-Count: Lunges
- 2-Count: Merkins
- 8-Count: Bodybuilders
- 4-Count slow: Abe Vigodas
[Roach Coach] Thang Two: “Four Corners”
Period of instruction on organizing & sorting large groups (count-off, platoon leaders, Switzer instructions, etc.); conduct Four Corners Thang around soccer field: Foxholes x 20, Imperial Walkers x 20, V-Ups x 20, Eagle Wings x 20
[Baby Hands w/Uncle Rico] Thang Three: “Kingbuilder Drills”
PAX called up to lead basic exercises, with reviews of performance and redo’s; group mosey back to flags
Circle of Trust
[Blart] Minute ‘o Mary
Flutterkicks x 50
FNG “Airbud” named; welcome aboard!
[HH Gregg, Site Q] Name-o-Rama
Co-Q’s handed out 5yr Anniversary Commemorative Chips
[Aladdin] Circle-of-Trust
Extended edition: hosted panel discussion (FIB, Rx, Shoeless, One Eye Willy, Wedding Planner, Kapusta) of F3 history, reasons for joining, impact, reasons for staying
Naked Man Moleskin
[Blart] Great to see all the HIMs showing up for this, including Coldcuts and Turner, with a downrange visit by Onions. Some lessons learned via Kingmaker, bonds strengthened, and enouragement provided. Aladdin did a great job hosting the lively and inspiring discussion. This morning was a reminder of how F3 has truly impacted men for the better. We continue to accelerate, individually and collectively!