09/20/2022 - The Outpost - Backblast Late Start Outpost 9/20/22
AO: The Outpost
When: 09/20/2022
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Whopper Jr
Introduction
Get an extra hour of sleep, or double tap, and join YHC on my AOVQ at the second best AO in the nation!
We’ll mix up some running and traditional BC work, but similar to my Q at DT a week ago, we’ll mostly focus on lifting slowly to failure for form and muscle exhaustion.
Bring coupons and shoes for pavement
Drop your HC in the 
and 
!!!
Warm-O-Rama
WoR:
Side Straddle Hops – to 20
Tappy Taps – In Cadence to 10
Abe Vigodas – In Cadence to 10
Imperial Walkers – In Cadence to 10
Arm Circles – In cadence to 10/each way
Grady Corns – In cadence to 10
Motivators – From 6
The Thang
Thang 1:
11s between base and middle of the bridge, burpees and hand release Merkins, only made it to 7 and 4 due to time
Thang 2:
Focus on form, in cadence but slow cadence
2 sets of 10 reps each
Group 1: Thrusters, Rows, Chest Press, Skull Crushers
Group 2: Deadlift, Offset Merkins, Goblen Squats, Shrugs
Circle of Trust
Talked about the importance of reaching out into the community of not only F3, but Naperville as well
Naked Man Moleskin
The 11s took a lot longer than I thought they would, I may just make a beatdown of those and Mary in the future