01/27/2022 - The Outpost - Black Diamond – 2nd Annual with upgrades
AO: The Outpost
When: 01/27/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Muggsy
Introduction
*Bring a vest, a coupon, and gloves for dexterity*
It has been a bit since I’ve been consistently posting or even working out until the last month. That being said, I always feel a little pressure to deliver a quality workout for anyone that comes to a BD but it was a little extra this time. Hopefully knocked some rust off by Q’ing the previous Saturday, that was the hope.
The pre-blast thread didn’t do any favors in easing the pressure as there was a lot chatter of my previous Q’s. It got me considering some gnarly options but I already had a workout in mind. One that I held a year ago but with some added pain.
A real solid crew was lined up including some familiar faces I had not seen in some time.
The pax were all ready to roll come 0500
Warm-O-Rama
WoR
Goofballs IC 30x
SSH IC 30x
Coupon Swings(alternating hands) 30x
Slalom Mtn. Climbers IC 30x
Coupon Clean Squat to Press IC 30x
Coupon Mosey roughly a quarter mile to start of The Thang
The Thang
*All Pax line up at start for roughly 40 yard sprint on my go:
At end line pax oyo complete 5 burpees, 20 BBSU, and 15 merkins then sprint back.
Once all pax were in, together we complete 10 thrusters IC
*Repeat sprint and oyo exercises
At start we then complete 10 thrusters and 9 SSH
*The sprint and oyo exercises were completed at the start followed by additive exercises as we had time to get down to 3
Those added each time were
8 curls, 7 air squats, 6 goblet squats, 5 derkins, 4 BBSU, and 3 burpees.
(For reference the last sprint, oyo, exercises, and sprint back were followed by
10 thrusters, 9 SSH, 8 curls, 7 air squats, 6 goblet squats, 5 derkins, 4 BBSU, and 3 burpees)
Coupon Mosey back to flags
Mary
Slalom Mtn. Climbers 20 IC
Finger tip shoulder taps 10 IC
LBC’s 20 IC
Jump rope crunches 20 IC
Hold plank last 30 seconds
Circle of Trust
On the radio the previous day I heard an NFL coach say the reason he got back into coaching is because “I like doing hard things with groups of people”
I thought, shit that’s exactly what I like doing, and had to assume that’s what I lot of us like to do. Not much better than working through some hard shit with a group of people. The respect and camaraderie that comes out of it is personally what I appreciate most from F3 and my F3 brothers.
Naked Man Moleskin
I typically take some previous workout I’ve seen online and make adjustments usually to make it harder and that’s where this workout came from. I’ll plan to run it back next year again with more modifications.
I try to add in some exercises that if they go well I can make adjustments on the fly and let those carry the workout. That was the thought with the early coupon swings and clean squat to press, but just didn’t feel like it was the right move this time around.
Traffic got in the way so we had to make some adjustments but I’ll know better for next time.
A pleasure to be joined by Blue Gill from crossroads, who in the “respect” club is a real stud.
Sparkler is the Iron Man, great spirit and always shows up and puts in work.
Smokey has the self proclaimed shortest arms in F3.
Ball Boy was getting low AF on his squats, loved it.
Serena is so fast and Blinky and don’t ever stop. Props to that work
Lastly, with regards to BD’s, if we’re gonna show up for 15 more minutes of work and more intensity our next and ongoing focus should be on form and getting the most out of each movement. We’ll be better for it.