03/14/2022 - The Outpost - a little bit of this, and a little bit of that
AO: The Outpost
When: 03/14/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Ok, so I HATE Mondays. Weekend is over, need to get to work, wonder what sort of emails piled up over the weekend (oh and being robbed of an hour of sleep!)… all the reasons to stay in bed and put off the inevitable.
Let’s see if we can shake the Monday morning blues and ease into the week together. We’ll be on the move, so be ready to run. No coupons needed, just your HC.
Looked at the weather one more time and couldn’t believe even the “feels like” temperature was above freezing – maybe we’ve finally gotten past cold mornings? Made a last minute wardrobe adjustment to take a layer off, got ready and hit the road.
Arrived at the AO a couple minutes after 5, thought through a few things to do, got out of the car to greet pax as they arrived. It wasn’t too long before Crop Duster shouted it’s 5:15!
Core principles were shared with the pax, disclaimer was given, and off we went!
Warm-O-Rama
20 SSH in cadence
20 Lunge Walk with a twist in cadence
10 Tappy Taps
20 alternating side lunges back in cadence
Time to move
The Thang
Thang 1 – a bag full of tricks
Pax were instructed to line up and rebel run at a gentlemen’s pace to the pavilion between the baseball fields – apparently this group didn’t rebel run, but only indian ran, so instead, we just did a quick mosey to the pavilion in a line.
Bench work – 20 Bulgarian Squats on YHCs command – each leg
Line up and Indian Run (got it right this time) to the top of the bridge
after a quick 10 count for everyone to catch their breath –
20 Monkey Humpers in cadence
10 Arm Circles in cadence, forward, then backward
10 Tie Fighters, right leg forward
10 Abe Vigotas
10 Tie Fighters, left leg forward (arms circle backward)
10 Seal Claps – recover
30 Merkins on YHCs command
20 Derkins (feed on the rail) on YHCs command
Line up and indian run back to the bathrooms
Wall Sits – everyone was to do a wall sit – pax at the end ran a full lap, then past everyone sitting and grabbed the next empty space on the wall and sat. When this pax sat again, the next pax would run, and so on until we made it all the way around the bathroom facility.
Indian run back south to the path, and then back to the parking lot by the flags.
After a quick 10-count pax lined up in the lot for 15 bear crawl merkins
Circle up –
20 squats on YHCs command
20 Right leg lunges (right leg forward, stay in the lunge position, just up and down) on YHCs command
20 Left leg lunges on YHCs command
20 Carolina Dry Docks on YHCs command
Line up and Indian Run around the parking lot to the pavilion right there
find a bench and do 40 dips on YHCs command
Mosey back to the flags
Mary
20 Freddy Mercurys in cadence
10 Freddy Mercurys with a SLOW cadence
20 American Hammers in cadence
20 Big Boys on YHCs command
20 swimmers in cadence
20 flutter kicks in cadence
stand up and do a quick hamstring stretch
Circle of Trust
YHC felt like 1st F was a struggle last week and is prone to drift in and out of sad clown mode. It can be justified by needing time to “wind down” after a busy work day, or busy family day, but it keeps me from accelerating. For me, a simple fix for that is to get on the Q sheet, fortunately on Friday or Saturday, there was an opening for Monday. YHC will let himself down 10 times out of 10, but if there are others counting on him, will be sure to get up and do something to try to push everyone.
Pax were challenged to identify ways to overcome what may be preventing acceleration in their own lives, and use those ways, in the same way it’s easy for me to get on the Q sheet to start the week right.
Prayers were said, expressing gratitude for the balmy weather, the pax coming out to play this morning, and the blessing we are given in being able to do it. Special prayers were said for Ken Doll and his family, for all teenage 2.0s (and their parents) and for Smallcakes.
Naked Man Moleskin
YHC set a goal at the beginning of the month to get 100 miles in between boot camps, run clubs and other times I am moving with a purpose. After a solid first week of the month, the second week went a bit sideways, and posting was difficult. It seemed like excuses were easy to find, and I lacked the willpower and discipline to do what I needed to do.
YHC shared some of this at Q source – it is easy to let the Jester win, so was really very grateful to see the opening on Monday at the outpost. It was a perfect opportunity to get things back on the rails, and I am grateful for the pax who joined me this morning with the words of encouragement.
Thank you all for the support in the AAR, and the constructive criticism to be sure to slow down a bit on some things to allow for proper form.