08/24/2020 - The Outpost - An anniversary Beat Down!

AO: The Outpost

When: 08/24/2020

PAX:

Number of Pax: 15

Pax Names: Appletini, Blowout, Blues Clues, Bob Ross, Captain Underpants, CVS, FIB, hot box, Niners, Parks and Rec, pi 3.14, Quarter Cart, Thumb Drive, Urkel, Vitamix,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Blow out


Introduction

It was a humid morning with some slight fog in the air. PAX seemed to arrive early and started stretching while YHC ran around writing out the exercises on the pavement and pavilion. While planning out this Q I made an intentional effort to put together a challenging circuit that could be repetitive in order to account for varying fitness levels of the PAX. I had already put out in writing that I would get 600+ calories in the 45 minute workout, so decided we needed to step on the gas right at 5:15 to get the heart pumping. All confirmed HC’s showed up and off we go at 5:15!

After opening introductions and the first sprint down the parking lot, we circled up and I noticed it was 5:17 and I had not yet turned on my tracker for the workout. Turned it on and kept going.

Warm-O-Rama

Start with an easy sprint down the parking lot then circle up

Next exercise – Arm circles, 10 forward IC and 10 backwards IC

Next exercise – 10 burpees  OYO

Sprint back down the parking lot and circle up

Next exercise – Imperial Walkers x 10 IC

Next Exercise – 10 burpees OYO

Sprint across parking lot into pavilion for instructions about the THANG!

The Thang

Two pain stations – 4 exercises or combinations at 50 reps each at both stations

Go to station 1. Do the exercises, run a lap around the parking lot and go to  station 2. Do the exercises, run another lap. Rinse and repeat as many times as possible.

Station #1

50 Carolina Dry Docks

50 LBC’s

50 Mountain Climbers

50 Bonnie Blair

run a lap

Station #2

Wall routine – 10 shoulder taps while in “balls to the wall” position, then down into 10 merkins. Repeat 5 times until you have completed 50 shoulder taps and 50 merkins

50 jump squats

50 Squat jacks – This exercise probably caused the greatest amount of mumble chatter and complaints

Rinse and repeat as many times possible in the time allotted. Several people made it through more than two full rounds and some completed three! By my count, 3 full rounds amounts to 1200 reps (200 reps x 2 stations = 400 reps x 3 full rounds = 1200 total reps) and an additional mile and 1/2 of running.

And the final reading on my device…

Total time 43:55

Active calories 609

Total calories 699

 

 

Circle of Trust

CoR, announcements, NoR

Prayers for Pi’s extended family, Mr. Miyagi, Appletini’s family, Flush’s family,

CoT was a challenge about leadership actions.

Identify those things in all areas (1st F, 2nd F, and 3rd F) that you are doing well and simply KEEP DOING THEM. Identify those things you are doing in all 3 F’s that are hurting you rather than helping you, and simply STOP DOING THEM. Lastly identify things in all 3 F’s that would be helpful for you to do, that you are not currently doing and simply START DOING THEM!

Naked Man Moleskin

Shout out to many of you that have set the standard for F3N over the past 3 years. In my humble opinion, the tremendous success and acceleration that F3N has experienced comes down to leadership. The structure is set up well for success, however the degree to which we succeed is closely tied to leadership. I have seen tremendous leadership during this past year and even greater leadership (recently) during one of the most challenging times we have lived through. Hat’s off to the entire leadership team (1.0, 2.0, 3.0) and all the PAX that make this such a great region. Y’all are some crazies for sure, but that is part of the greatness!

Finally, thank you all for the huge support in launching Crossroads IL.

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