11/14/2020 - The Outpost - A Classic with a Twist
AO: The Outpost
When: 11/14/2020
PAX:
Number of Pax: 16
Pax Names: Appletini, Bob Ross, Bozo, Captain Underpants, Crabgrass, Elmer Fudd, Flo, Onions, Powderpuff, Rusty, Seabiscuit, Snorkle, Stripes, Toadstool, Urkel,
DR Names:
Number of FNGS: 1
FNG Names: Ronney Woo Woo
QIC: Urkel
Introduction
THE SCENE: A sunny 31 Degrees with occasional gusts of cold wind. Muggsy had to drop the Q, so I swooped in the save the day! Solid PAX of 16 worked together to brave the cold and the beatdown.
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA:
-Good Mornings (ICx10)
-Abe Vigodas (ICx15)
-SSH (ICx25)
-High Knees (ICx20)
The Thang
THANG 1: Mosey to SASS building
PAX moseyed to the SASS building. Along the way, we stopped to do a series of exercises and sprints. We did Burpees, Big Boy Get Ups, Spider-man Merkins, and one set of sprinting.
THANG 2: 4 Corners with a Wicked Twist
-PAX preformed spints to each corner of SASS. At each corner, PAX did a series of exercises increasing reps at each corner. First round: Burpees x4 x8 x12 x16. Second round: Big Boy Get Ups x5 x10 x15 x20. Round 3: PAX did an exercise for 2 minutes. Gradual static hold with one rep. Each corner was different. 1st: Merkin 1min slow down 1min slow up. 2nd: Reverse Plank 2min hold. 3rd: Squat 1min slow down 1min slow up.
4th: Big Boy 1min slow down 1min slow up. Last 4 corner was a series of exercises all the way down from corner to corner. 1st: Walking Lunges 2nd: Broad Jumps 3rd: Crab Walk/ Bear Crawl 4th: Traveling Spider-man Merkins.
THANG 3: Gradual Static Hold w/ Coupon
-We had enough time for 2 coupon exercises using the gradual static hold. 1st: Chest Press 30secs slow down 30secs slow up. 2nd: Curls 30secs slow up 30secs slow down.
Circle of Trust
6 MoM: All done real slow
-Big Boys
-Freddy Mercury’s
-Heel Touches
-(Rusty’s request) Leg Raises
COUNT-OFF & NAME-O-RAMA:
16 Really Strong HIMs- Appletini, Crabgrass, Toady (RESPECT), Rusty (RESPECT), Bob Ross (RESPECT RESPECT), Onions, Elmer Fudd, Seabiscuit, Stripes, Rooney Woo Woo, Snorkel, Bozo, PowderPuff, Flo, Captain Underpants, Urkel (QIC)
CIRCLE OF TRUST:
Today, we prayed for Mr. Myiagi and family, Coldcuts co worker Jenni and her father who is sick with Covid and on a respirator, Big Mike, Wet Wipe’s dad, may he rest in your loving arms Lord, and for Rusty (Just Cause)
Naked Man Moleskin
MOLESKIN:
It was an outstanding day for a solid beat down and it was an even better day because these men decided yo brave the weather for a beatdown and to work through the pain together. It is an honor to know and meet all of you fine gentlemen and it would not have happened if it wasn’t for this little thing we call F3. Continue to push, continue to have grit, and above all continue to thrive! Rememberto spread kindness during these uncertain times! We all v
Could use a lot of kindness from everyone right about now.
We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville!
Did I do that?!
Yes, yes I did!
-Urkel