09/03/2022 - The Outpost - Bob Ross’ 1000th Post at The Outpost
AO: The Outpost
When: 09/03/2022
PAX:
Number of Pax: 22
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pork Rinds
Introduction
As I pulled into my driveway after work on Thursday 9/1, I saw a notification from Slack from Bob Ross that he needed help to cover his Q for Saturday. I thought about it for a quick second and sent a message back to let him know that I would be able to help him out and cover for him. Now to plan something in his honor……after all it was going to be his 1000th post since joining F3. A very significant milestone as there were only 3 PAX to date with more posts than BR. And the pressure was on since Uncle Rico commented on how I shouldn’t “F” this up since it was BR’s 1000th!
The night before, I made a cheat sheet of the Mission of F3 which is to “Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.” It also included the 5 core principles of F3 being Free, Open to all Men, Held Outdoors Rain or Shine, Peer Led in a Rotating Fashion and Ending in a Circle of Trust. I didn’t forget the Creedo either of “Leave No Man Behind but Leave No Man Where You Find Him.”
Disclaimer was also given to the PAX before the warm up.
Warm-O-Rama
Good Mornings x 10
Abe Vigodas x 10
Tappy Taps x 10
Imperial Walkers x 20
Motivators from 5
Mosey lap of what was going to be done in Thang 1
The Thang
The One and Only Thang I created was in honor of Bob Ross for being the 4th person in F3 Naperville to attend 1000 posts since joining.
PAX were instructed that this was an OYO workout and that there were going to be 7 different exercises to do before running a lap around the parking lot which we covered in the warm up. There were 8 rounds of exercises total to get each PAX to 1000 reps of ALL exercises to honor BR. The following were the exercises and number of reps per round we did:
Burpees
Outlaw’s (Alternating directions)
Big boy sit ups
Rocky Balboa’s on coupon or curb, in cadence =1
Overhead press with coupon
Squats with coupon
Side straddle hops, in cadence =1
The number of reps in each round:
Round 1 was: 1,2,3,4,5,6,7 1 Burpee, 2 Outlaw’s, 3 Big boys, 4 Rocky Balboa’s, 5 Overhead presses, 6 Squats, 7 Side straddle hops.
Round 2 was : 2,4,6,8,10,12,14
Round 3 was 3,6,9,12,15,18,21
Round 4 was: 4,8,12,16,20,24, 28
Round 5 was 5,10,15,20,25,30,35
Round 6 was 6,12,18,24,30,36,42
Round 7 was 7,14,21,28,35,42,49
Round 8 was: 8,16,24,32,40,48,48/56* if you wanted to finish at 1000 even, stop at 48 SSH’s, if you want EC, do the 56 SSH’s
After each round, PAX ran a lap around the parking lot
Mary:
LBC’s x 10
Swimmers x 20
Freddy Mercury’s x 20
Heel Touches x 20
American Hammers x 20
Circle of Trust
HH Gregg gave the announcements
Count-O-Rama completed
Name-O-Rama completed
Prayers were said for Bob Ross, Judge Smails, Hot Box and others who needed them.
Naked Man Moleskin
BR and I shared in the COT message Saturday morning. I retold the story of my 1st post where BR led the workout. All I remember from the workout is the first few minutes of the warm up where BR started with Motivators from 12. I made it somewhere into 9 before my legs, calves and hamstrings felt like they were on fire and ready to explode. The rest of the hour long workout is completely gone from my memory banks! I had to go back to Instagram to see what else we did that morning because I couldn’t recall anything past the Motivators!
It was a pleasure to have the opportunity to fill in for BR and Q this workout!
Thank you to all who came out to support BR’s first 1000 posts!
Here is to many more 1000 post milestones BR!
Until next time,
Pork Rinds