07/24/2020 - The Outpost - Back to the basics
AO: The Outpost
When: 07/24/2020
PAX:
Number of Pax: 7
Pax Names: Bartles & Jaymes, Crab Legs, Flea Market, Ken Doll, Motown, Nala, Twilight,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Well – after run club with Tonka, then a bit of EC my right knee felt a little bit tweaked. I have a funny feeling that I need new shoes. That said, I was glad that I was on Q, and I was looking for an excuse to get back to basics with a push-pull routine to work the upper body.
Warm-O-Rama
40 SSH in cadence – increase speed every 10
10 each in cadence – little arm circles forward, little arm circles backward, big arm circles forward, bit arm circles backward.
20 Abe Vigodas in cadence
Capri Lap
10 Tappy Taps
Mosey to walkway between parking lot and playground.
The Thang
Thang 1: Chest and Back
Merkins in parking lot, pullups at playground. Pax worked OYO to complete:
10 Merkins, 5 pullups
20 Merkins, 10 pullups
30 Merkins, 15 pullups
Mosey around parking lot until all complete and regroup by walkway.
Diamond Merkins in parking lot, close grip (hands a thumbs width apart) pullups. Pax worked OYO to complete:
5 Diamond Merkins, 2 close grip pullups
10 Diamond Merkins, 4 close grip pullups
15 Diamond Merkins, 6 close grip pullups
Mosey around parking lot until all are complete.
Mosey back to flags and grab coupons – Bring coupons near the turnaround by the pavilion.
Thang 2: Biceps and Triceps:
Pax worked OYO, starting with curls, bear crawling to the edge of the drive, then doing dips. Once back to the drive, crab walked to coupons. Rep count was:
10 Curls, 10 Dips
20 Curls, 20 Dips
30 Curls, 30 Dips
Following 30 dips and the crabwalk back to coupons, Pax mosey around parking lot until all were done.
Thang 3: Deltoids
Pax worked OYO, exercises were 2 angle rows (do a bent over row, immediately followed by an upright row. This is 1 rep) and decline Carolina dry docks. Coupons were kept in the same spot as for Thang 2, Pax just jogged between exercises.
10 2-angle rows, 10 decline dry-docks.
20 2-angle rows, 20 decline dry-docks
30 2-angle rows, 30 decline dry-docks
Following exercises, Pax mosey around parking until all were done – mosey back to coupons.
MoM
Found that this worked us almost to 6, so not much time for Mary.
10 Freddy Mercurys in Cadence
10 super slow Freddy Mercurys in Cadence
15 second Superman hold.
Circle of Trust
It was sort of funny – as I was trying to think of something meaningful or profound to say for CoT a couple days ago nothing was coming to mind. Then it occurred to me, today is actually sort of a special day in my life because 15 years ago today, I became a father when my oldest 2.0 was born. She has grown up to be a wonderful young lady, but it comes with struggles. A 15 year old daughter is something I cannot always relate to, there are emotions that come out that I just don’t understand, in part because she is female, and in part because she’s 15. I continue to work hard to forge a relationship with her, and to set a good example. One thing that I am sure of is that she feels like she can come to me or my M if she ever felt like she needed it. I think this is important. I know people who do not have a good relationship with their parents, and while ours isn’t perfect, I’m very aware that it is one where she feels safe. I would encourage everyone to try to do the same for their kids, and that we work on building those relationships with those we love.
Father God, thank you for this morning, and thank you for the opportunity to get up and work out in the gloom today. I pray that we continue to use your light to guide us, as we all strive to be better fathers, husbands, employees and leaders in our community. In Jesus name.
Amen.
Naked Man Moleskin
So asked for AAR after the workout, and only received positive comments. I’m grateful for this, but am a bit critical of myself. Typically I tend to run around a bit more, but as I said, my knee is feeling a bit sore, so didn’t want to push it. That said, I think I missed an opportunity to bring some music to help keep the energy up during the workout today. I will try to remember that the next time I have a workout planned where we don’t run around a lot.
I will continue to get better, and look forward to the next opportunity to lead a group of High Impact Men in a way that gets their day started off right.
Hakuna Matata
Nala out.