02/23/2022 - The Outpost - a few tricks in the bag
AO: The Outpost
When: 02/23/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
So – started with Blueprints messaging me on Slack nice and early yesterday letting me know he was the 6. WTF? I signed up to Q? Seems like I probably grabbed this so I would avoid a rest day… of course, I didn’t get up on Monday or Tuesday, so….
Started thinking about the plan and threw up the preblast – get ready to move, bring coupons, and I’d sort it out…
It was late in the day, and still no HCs… maybe I’d be doing a couple miles of moseying around OYO to just pay the dues…
Finally – Sonny Bono HCd, then Blues Clues threw it out on the 1st F channel calling people to get over to the outpost. Ended up with a great crew by the looks of things, so went to bed knowing I’d have to bring it.
Alarm went of just before 4:30 – got up, double checked the weather, layered up, and took off. Pulled up just as the Black Diamond crew was warming up and getting ready to roll.
Finally – 5:15 came – a solid crew was circling up – core principles and disclaimer were shared, and off we went…
Warm-O-Rama
40 SSH in cadence – speed up every 10 so 30-40 were pretty fast
10 Tappy Taps in candence.
Mosey to the pavilion by the baseball fields
Shoulder burners – 20 arm circles forward in cadence, 20 backward in cadence, 20 seal claps in cadence, 10 abe vigotas (keep arms up) in cadence, 20 overhead claps in cadence, 20 grady corn in cadence…. recover! Sighs of relief were heard.
Quick shoulder stretch, and mosey to the edge of concrete between the baseball fields – we were warm.
The Thang
Thang 1: some shtuff by the ballfields
20 Bear Crawl Merkins in cadence – moving south through the grass
15 Lunge Walk Squats – that’s about how long it took us to get back to the start, lunge walk squats are like bear crawl merkins, alternate which leg you step off on.
Move to the Pavilion
20 Bulgarian Squats on command, yes Uncle Rico, they are good for us – I hate them, so I do them. Switch legs, repeato
20 Dips on command.
Line up and Indian Run back to the flags
Thang 2: Just a little coupon work
Grab coupons and mosey to the pavilion.
Pax counted of 1,2,1,2 etc. We did a Ring of Fire style thing, except all the 1s worked together, then all the 2s worked together.
1st exercise was curls – YHC started it off (as a 1) did 10 curls, with all the other 1s while 2s held coupons at 90 degrees, next Blues Clues went, the 2s went while the 1s held their coupons at 90 degrees, then Uncle Rico (a 1) went, 2s held coupons at 90 degrees – you get the point. We made it around the circle, Blues Clues went twice, because there was an odd number of people, that way everyone was able to get 40 curls in, and 40 seconds (or so) of a 90 degree coupon hold.
2nd exercise was overhead press – same fashion, while 1s went, 2s held coupons overhead, flapjack until 40 reps were done
3rd exercise was merkins, same fashion, except it was a plank hold.
That sucked. Seemed like all pax were struggling to hold plank while the other group was going.
Thang 3: 5-10-15s (ish)
Grab coupons and mosey to the northwest lot. Pax worked OYO for this set – 5 coupon squats on the east side of the lot, run to the west side, 5 merkins, run to the east side 10 squats, west side 10 merkins, east 15 squats, west, 15 merkins – hold plank until everyone was able to finish (where merkins were being done)
Next round was 5-10-15 big boys, and 10-20-30 skullcrushers – pax finished together, and helped Sonny Bono out – he heard 10-20-30 so did some extra big boys – BEAST MODE!
Mary:
20 Heel Touches in Cadence
20 Manatees in Cadence
20 Swimmers in Cadence
20 Flutter Kicks in Cadence
Circle of Trust
YHC has been pushed to get better through February by Uncle Rico’s challenge. I have made some small changes, and again am reminded that you will get out of F3 what you put into it. This made me think about other things in life – am I “all in” on other aspects of my life – no, I hold back and give 75% sometimes, which may be good enough to get the job done, but leaves me unsatisfied. I challenged pax to identify areas where they may be holding back, try to identify the reason, and if justified, remove the obstacle. Sometimes distractions are OK, but if they aren’t they are keeping you from reaching your potential, and YHC feels there is a lot more I can give if I minimize distractions.
Prayers were said, thanking pax for coming out and supporting me – pushing me to get better, and in turn pushing pax.
Special Prayers were said for Blues Clues and Ken Doll who are dealing with loss in their family.
Naked Man Moleskin
Some shoutouts –
Blueprints, thank you for being an awesome site q. When I used to do the role, I always tried to reach out to Qs to see if they needed anything, and if you hadn’t, I may not have realized I was even on Q. Appreciate your taking that step and reaching out.
Blues Clues – thank you for posting on 1st F to call out pax to get down to the Outpost – I appreciate the support, and thanks for the mention of strong rotator cuffs… funny thing – when other pax have done something similar to warm up and work the shoulders, I’m dying, so it’s really just the adrenaline of being on Q to push me through.
Ken Doll – it’s been a while man. I’m glad to see you back out in the gloom, and with the upbeat attitude you always seem to have. I need to make it down to Outpost a bit more often so we are able to cross paths. We didn’t get to catch up this time, but hope school is going well for you this year – I know it has been a challenge, and hope getting the day started at the Outpost set the day up to be a success.
Uncle Rico – Thank you for coming out and supporting me – you have been someone I have looked up to back to when we met at a Citadel Run club a couple years ago, and when you show up to a workout I’m leading, it encourages me to push just a little bit harder – especially since you’ve been through cadre academy – it puts pressure on all of us to do something that will actually make you work!
Sonny Bono – Always a pleasure – and I’m glad I was able to put a twist on some old exercises to keep things interesting. I’ll always try to throw something in that other people aren’t doing. Sometimes it works, other times it doesn’t. Your encouragement goes a long way to getting me to want to lead, which is an important piece of F3.
Powderpuff – Thank you for coming out and supporting me, seems like you are always steady during beatdowns, you seem to come, kick some ass, then go like no big deal. As I’m gassed, struggling to catch my breath, and feel like death, I admire the way you seem to just get it done. Thank you for leading with your even presence.
Hakuna Matata
~Nala