04/30/2022 - The Outpost - 6 PAX going Crazy for 8’s

AO: The Outpost

When: 04/30/2022

PAX:

Number of Pax: 6

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST – THE OUTPOST – 4/30/22 7:00 🔥🛠🔥

@channel Join YHC at The Outpost as we look close out April with a bang.  Bring your grit and determination as we look to celebrate what the morning has to offer.  We will be moving to keep the blood flowing and slinging some weight, so bring those coupons.  Come get faster, get stronger, get better.  Come Get Some!  HC below.👇

The day started early with a lovely beatdown handed out by Nala at the 5:15 Two Wolves gathering.  Rebel runs and tempo exercises.  Always a burner.  I left there feeling the pain and headed to Panera for a little coffeeteria.  After 3o minutes of chatter, I left from coffeeteria 1 to go over to OP to set up.  Upon arriving, I was the first car there.  I got the coupon, cones, music and outline for today setup.  It started to sprinkle out, but that was OK, we would be under the shelter for most of the workout.  Cars started to roll in and we got the party started.

Welcome and Disclaimer offered.

Onto WoR

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Tappy Taps (12)
  3. SSH (20)
  4. Abe Vigodas (12)
  5. SSH (10)
  6. Imperial Walkers (15)
  7. Arm Circles (10/10)

Grab coupons and mosey to pavilion.

The Thang

Thang 1 – Crazy 8’s

Perform 8 reps of each exercise then Run a lap around parking lot ~.2 mile

  1. Hand Release Merkins
  2. Lion Kings
  3. Curl Press
  4. Dips
  5. Reverse Crunch
  6. Tall Coupon Bench Press
  7. Skull Crushers
  8. Bent Over Rows

Rinse and Repeat 8 Times

Pick up the 6 until everyone completes all 8 rounds

Thang 2 – Jack Webb’s – Modified  (Instead of kneeling OH claps, we did OH claps while lying on our stomachs)

Merkins/ Laying OH Claps (5:20) 

Thang 3 – Bat Wings

Bat Wings 15:15:15:15  (Arm Circles Forward / Backward / Seal Clap / OH Clap)

Thang 4 – Jack Webb’s – Modified  (Instead of kneeling OH claps, we did OH claps while lying on our stomachs)

Merkins/ Laying OH Claps (4:16) 

Thang 5 – Bench Work

  1. Perform 25 Step-ups on the bench
  2. Perform 25 Derkins on the bench

Thang 6 – Wall Sit

Wall Sit for 30 seconds, then drop lower in the wall squat with hands overhead for another 30 seconds

Circle Up for Mary

Mary (IC)

  1. Outlaws (10/10)
  2. Flutter Kicks (20)
  3. Heel Touches (20)
  4. Pilates 100 (20)
  5. LBCs high legs (20)

Circle of Trust

CoR: 6 – No FNGs

Announcements:  Read Info Only for the updates

NoR:

Closing Remarks and Prayers offered up

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other.

Naked Man Moleskin

I was originally slotted for the Two Wolves 5:15 Q today, but at coffeteria on Friday, Rusty mentioned that his backup Q, CVS, could not take his Saturday OP Q spot due to covid and he was looking for someone to take the spot.  He mentioned he wanted to Q as it was his 4 year manniversary so I offered him up my Two Wolves Q and I would take his OP Q.  So I had to put my Two Wolves AOVQ on hold and save my workout for another day.  I saw the forecast for 7am and the night before it was calling for 70-80% chance of storms so I opted to structure a workout that would keep us mostly dry (or encourage others to run faster as to not get wet.)  HCs were light, despite strong efforts by HH Gregg and Elway.  However, we ended up with 6 of us out there which was great.

Everyone pushed hard through the Crazy 8’s and those who finished got some EC while picking up the 6.   I was excited to try out my modified Jack Webbs.  I have been wanting to do it the last few times I Q’d by always ran out of time.  They did not disappoint.  They were definitely harder than the typical Jack Webbs and really forced you to work different muscles in your shoulders and back.  I was feeling it that afternoon and into the day after.  This exercise will definitely make its way back in my future workouts.

All 6 made it to coffeeteria at Panera.  Bob Ross trained TV Guide on the fine arts of taking the coffeeteria pic and posting it on the 2nd F channel.  Upon departing, BR could not resist the opportunity to EH another patron.  As I was leaving, he got as far as collecting the guys contact info.  Let’s see if he comes out.

It was great meeting TV Guide.  Everyone crushed the workout!  Thanks for all who came out.  Keep pushing!

Handy Manny

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