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

Warm-up (IC)
  1. Abe Vigodas (15)
  2. SSH (30)
  3. Tappy Taps (15)
  4. Hillbillies (20)
  5. Nancy Kerrigan (10/10)

The Thang

Thang 1 – Killer B’s Plus Crabs – 3 Rounds
  1. Lunge Walk 10 yards
  2. Burpees (10)
  3. Bonnie Blairs (10)
  4. BBSU (10)
  5. Repeat for 30 yards
  6. Bear Crawl to back to beginning
  7. Crab Walk around circle turn around
  8. 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)

Thang 2 – Partner Suicides – 2 Rounds Each
  1. 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)
  2. 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.
Mary (IC)
  1. Box Cutters (20)
  2. Flutter Kicks (20)
  3. Freddie Mercury (20)
  4. American Hammers (20)
  5. Heel Touches (20)
  6. Merkin Ring of Fire (5 Merkins each – Hold Plank)

Circle of Trust

CoR:  11 – No FNG’s
Announcements:  See Slack List of Announcements
NoR
Prayer Requests:  Mr. Miyagi recovery, Hot Lips brother who turns 60 today, HH Gregg’s mother
Gave Thanks for the opportunity to lead the PAX this morning and for all those that come out to support me and each other day in and day out.

Naked Man Moleskin

I shared a short story I found on the internet that I had shared at a previous Q I did a week or so ago at THE CITADEL.
One day, a rich dad took his son on a trip to a Village. He wanted to show him how poor someone can be. They spent time on the farm of a poor family. On their return from the trip, the father asked the son, “how was the trip?”The boy replied, “it was great dad.”
“Did you see how poor people live?” The father asked. “Oh, yes” said the son. “So tell me what you learned from the trip?” Asked the father.
The son answered, “we have one dog, they have 4. We have a pool, they have rivers. We use light bulbs at night, they use stars. We buy foods, they grow theirs. We have walls and fences to protect us, they have friends. We have TV, and they spend time with their family.”
The boys father was speechless. Then the son added, “thanks dad for showing me how poor we are.”
Moral of the story is, it is not about the money that makes us rich, its simplicity, love, compassion, friendship, values, family that makes our lives rich.
Time to take a pause. Simplify. Take more time for the kids and loved ones.
All PAX crushed it today.  Keep Pushing!  Until next time…
Handy Manny

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