09/14/2020 - The Outpost - 9/14/20 THE OUTPOST – Killer B’s Plus Crabs
AO: The Outpost
When: 09/14/2020
PAX:
Number of Pax: 11
Pax Names: Blues Clues, Elway, Handy Manny, HH Gregg, Hot Lips, Motown, Nala, Sonny Bono, Thomas Tank Engine, Trailer Park, Vitamix,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Handy Manny
Introduction
This week I picked up 3 open Q spots – the first being Monday’s Outpost. I pulled from my archive of Q’s and decided to do the Killer B workout as the first Thang and then some additional full body exercises and some running for Thang 2. I threw out the PreBlast and thought it was going to be 3-4 of us, as the HC’s were light. However, as the night went on, more and more HC’s came in and we had a good crew ready to hit it come the AM. The morning came and I headed over to The OP. As I was pulling into the lot, I thought to myself, I should add a little more to the Killer B workout today, so I saw the circle drive and said, that would be a good spot to add on some crab walks. I pulled into the lot around 5 and the flag was already planted. I parked, grabbed my chalk and cones, and headed over to where today’s events were to take place. I wrote out the workout for the day and setup the cones. Heading back to my car, Blues Clues emerged from the darkness, having just completed a quick EC run and cars started to flow into the lot. We had a few PAX coming in hot. 5:15 hit and we were off.
Welcome and Disclaimer Provided.
Warm-O-Rama
- Abe Vigodas (15)
- SSH (30)
- Tappy Taps (15)
- Hillbillies (20)
- Nancy Kerrigan (10/10)
The Thang
- Lunge Walk 10 yards
- Burpees (10)
- Bonnie Blairs (10)
- BBSU (10)
- Repeat for 30 yards
- Bear Crawl to back to beginning
- Crab Walk around circle turn around
- Rinse and repeat for 3 rounds
(90 yards of lunge walk, 90 Burpees, 90 Bonnie Blairs, 90 BBSUs, 90 yards of Bear Crawl, 90 yards Crab Walk)
- PAX 1 – Carolina Dry Docks (10), OH Claps (20), Squats (30) rinse and repeat until relieved by PAX 2. PAX 2 runs suicide sprints to 3 cones, 10 yards apart (Backwards Run out to first cone/ Run back to start – continue for next 2 cones and relieve partner)
- Same as above, but substitute the following exercises – Plank Jacks (10), Pulse Squats (20), Smurf’s Jacks (30) – We ran out of time and did not get to this set.
- Box Cutters (20)
- Flutter Kicks (20)
- Freddie Mercury (20)
- American Hammers (20)
- Heel Touches (20)
- Merkin Ring of Fire (5 Merkins each – Hold Plank)