09/25/2020 - The Outpost - Balance and a Shoulder Burn.
AO: The Outpost
When: 09/25/2020
PAX:
Number of Pax: 11
Pax Names: Handy Manny, Ken Doll, Nala, Niners, Sonny Bono, Sweet Gherkins, The Wedding Planner, Thumb Drive, Toadstool, Twilight,
DR Names:
Number of FNGS: 1
FNG Names: Sergeant Kneelock
QIC: Nala
Introduction
It was tough coming up with a plan for this one. YCH had signed up to lead Qsource following the workout, and spent some time reviewing that rather than putting a plan for this beatdown together. That said, there are a few things that I like to do (because they suck) that we don’t often do, so I pulled a few tricks out of my sleeve and pieced something together that I knew would work my weakness (shoulders) and hoped it would suck for others too.
YCH got up early so I could get over to the AO and just finalize my thoughts around the workout. Driving down 95th street, saw Twilight pass me on his way, and was disappointed that I wouldn’t be first. YCH arrived just behind him, gathered my thoughts and got ready to go. I got out, planted my flag, grabbed my coupon and waited for Pax to arrive.
As they rolled in, the temperature was just under 60 degrees, no wind, and dark. Perfect conditions to get moving and get some work done.
5:15 rolled around, disclaimer was recited. We welcomed FNG Andy to the workout and got things rolling.
Warm-O-Rama
20 SSH In cadence
Mosey to southeast corner of parking lot
15 Tappy Taps In Cadence
Mosey across the parking lots to the northeast corner of the northeast lot.
20 Merkins on my down.
Mosey west past the drive
20 Abe Vigotas in cadence
Mosey around the parking lot to under the light (I wanted people to be able to see me)
20 Y-T Raises in lunge position – leaning forward – in cadence.
20 Y-T Raises in lunge position (switch legs).
Mosey back to flags.
The Thang
We grabbed our coupons and moseyed over to the pavilion between the baseball fields.
Thang 1 – Dora
Exercises were 100 balance curls (curls on one leg), switching legs every 10 reps, 200 balance overhead presses, switching legs every 10 reps, 300 overhead claps, switching legs every 10 seconds.
Partners pair up to complete requisite number of reps, while partner 1 works, partner 2 runs from the pavilion south to the bike path and back. Flapjack until reps are met – finish with the 6.
Mosey back to the flags
Thang 2
20 bent over rows in tempo, balanced on one leg
20 bent over rows in tempo, balanced on other leg
10 merkins in tempo, right hand on coupon
10 merkins in tempo, left hand on coupon
10 merkins in tempo, right foot on coupon
10 merkins in tempo, left foot on coupon
Recover
Mary
20 reverse crunches in cadence from a sitting position (knee ins)
10 bicycles in cadence from a sitting position
10 reverse bicycles in cadence from a sitting position
20 LBCs in cadence
10 American hammers in cadence
6 painfully slow American hammers in cadence (PAX were yelling that it was 6:00 so YHC respected the end time and we didn’t go to 10).
Circle of Trust
We ended with a short prayer of thanks,
Father God,
Thank you for giving us the gift of our bodies, that we are able to get up out of bed and push ourselves. Thank you that we have a warm bed to get up from. Thank you for this group of men, that we are able to push each other to achieve more. We pray that you light our path so we can be the leaders you called us to be.
Prayers for Mr. Miyagi’s recovery.
In your name we pray
Amen
Naked Man Moleskin
It was great to see some of the newer pax come out, as well as the pax that were here when I started. It’s been great getting to meet Wedding Planner, Thumb Drive, Sunny Bono and Niners. Wedding Planner, Thumb Drive and Niners both have shown a lot of improvement since I met them a couple months ago. The drive they have to get better is inspiring. It’s fun to have been here long enough to see some new folks come in and to see the impact it has made in their lives. I wonder if the people that have been around for longer than I, like Toady, Handy Manny and Twilight see the same growth in me. The guys that have been around a while have been an inspiration for me to get better – not just more fit, but a better leader and person. I hope that I can do the same for the newer folks that are in our ranks…
Welcome Sergeant Kneelock! I look forward to seeing you in the gloom again soon!
Hakuna Matata