03/22/2023 - The Outpost - 75H Cap Off

AO: The Outpost

When: 03/22/2023

PAX:

Number of Pax: 16

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: 2 Hand Touch


Introduction

Pre-Blast BC at The Outpost

Wednesday 3/22/23

5:15-6:00am

The OP…we will be lifting weight and moving for 45 minutes. be there.  Bring your coupons.

HC below.

Rolled up early to get chalk down.  Can feel the weather is starting to turn.  Tough to get more ideal.  Planted flag, got to chat with Tinactin and Donkey to catch up, more PAX started rolling in.  Start the music, Get the energy up.  5:15, go time!

5 core principles

mission/credo/disclaimer

Warm-O-Rama

WoR:

  1. Imperial walkers 8 IC
  2. Mosey lap around the island
  3. Arm circles with lunges 10 forward, 10 backward
  4. Tappy taps 8 IC

The Thang

Mosey over to adjacent lot with coupon, have one line in middle of lot.

Thang 1: adjacent lot work

  • 3 thrusters with coupons in middle of lot, run to end do HR merkin, return to coupon for 3 thrusters, rinse and repeat scaling up from 1 to 10 HR merkins
  • Coupon hopover burpees 15 OYO

With coupons mosey around skatepark to the pavilion

Thang 2:  harkening back to Hootie – 1 minute of pain – 8 Movements AMRAP for 1 minute Intervals, 15 second break between

  • Coupon Swings
  • Mountain Climbers
  • Bent Over Rows
  • Side Straddle Hops
  • Big Boys
  • Goblet Squats
  • Coupon Curls
  • 3 Point Hand Release Merkins

Mosey over to lot with coupons

Thang 3: more lot work

  • Tempo OH Press 10 IC
  • Tempo chest press 10 IC
  • Snake bear crawl in parking spots
  • Tempo curls
  • Tempo bent over rows
  • 2 sets of sprints in lot, one set forward, one set Bernie sanders

Mary:

  • Overhead coupon hold ring of fire – 3 curls per PAX
  • Gas pumpers, very slow cadence 20 IC

Circle of Trust

CoT

Yesterday was my last day of 75 Hard.  The last thang we did today harkened back to a Hootie workout that was my first workout of the whole thing, so wanted to give a shout out to Hootie with that.  But, reflecting on the whole 75 Hard experience, there were definitely some days of physical and mental fatigue.  But like anything else that is challenging,  when you are in it, you can always figure out a way to push through and get it done.  And then when you look back and expect you appreciate your ability to get through it.  So my key message here is don’t stop challenging yourself, you won’t find out how far you can go and how much you can grow unless you continue to challenge yourself.  So just like out here, keep bringing it, don’t give up, and especially when you are feeling like you don’t want to get out of bed, just think about how every time you get out here when that workout is done and you push through that challenge, if feels great.  Always be challenging yourself, always be pushing.

Naked Man Moleskin

Felt good getting to cap off my 75 Hard journey with the crew out at The OP.   Great mix of HIM’s out there.  Body kind of tired but the energy out there helped with the mental push needed.  Appreciate all the hooligans out there for showing up, and shout out to Uncle Rico for the hype and some pro-level SQ work.  Ain’t no party like an OP party.

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