07/07/2021 - The Outpost - Bold Stripes, Bright Stars, Brave Hearts

AO: The Outpost

When: 07/07/2021

PAX:

Number of Pax: 16

Pax Names: Bartles & Jaymes, Bob Ross, Crop Duster, Danica, Dingo, Elway, Fargo, Leuben, Quarter Cart, Shirley Temple, Subway, Toady, Trailer Park, Trickle,

DR Names: n/a

Number of FNGS: 0

FNG Names: n/a

QIC: Twilight


Introduction

It’s Independence Week!!!  F3 Naperville had a great 4th of July Convergence over the weekend and I still had patriotic music bouncing around in my head so I decided to keep it going for this Q.  Bring your jump rope, some sort of coupon (got to use my kettle bell!!) and be ready to move around The Outpost with Old Glory and tunes.

I started a few minutes early to play a really cool rendition of the Star Spangled Banner.  It was a live performance by KISS that I stumbled across over the weekend as I was playing music during our cookout.  Played it nice and loud…hope the men liked it!

Weather:  forgot to check the actual temps but I think it was around 70F, humid and not much of a breeze.  We’ll have to move often and fast to keep the gnats away.

Warm-O-Rama

  • SSH (20x)                                    15 yrd 50% run out and Nur back
  • Arm circles  (10x)                      15 yrd 50% run out and Nur back
  • Grady corns  (20x)                     15 yrd 50% run out and Nur back
  • American Night Clubs  (20x)    15 yrd 50% run out and Nur back
  • Copper head squats  (10x)       15 yrd 50% run out and Nur back
  • Abe Vigodas  (10x)

The Thang

Thang 1 – Pearls on a string; The Flag kept us company along the way (as PAX arrive to each station, begin an exercise until the 6 is in)

  • Run to pavilion near ball fields
    • 50 single under
    • 30 Step ups (each leg = 1)
  • Run to near side of bridge
    • 50 single under
    • 20 lunge (each leg = 1)
  • Run to SASS building
    • 4 sprints – 120yrds…according to the internet 😉
  • Run to lacrosse parking lot
    • 50 single under
    • Railroads – 140 yrds…according to the internet 😉
  • Run to Flags

Thang 2 – Nickel and Dime (did this for about 5-6 mins)

  • 2 handed clean press 5x
  • Run 15 yrds
  • Half burpees  10x (have a bad shoulder so no Merks….if you can’t Q it, don’t do it.  it was still difficult by this point in the workout)

6MoM

  • American Hammers  20x (4ct)
  • Side Bridge Rotations  8x (4ct)

Circle of Trust

CoR/Announcements/NoR/Prayer Request

I follow Mike Glover, who is a veteran that runs Fieldcraft Survival (noticed him on one of Jocko’s podcast, Jack Carr’s podcast and Andy Stumpf’s podcast).  He employs a woman who specializes in teaching children about self reliance (I wish I knew about her when my girls were young; lots of good perspective).  Anyway, she goes by the name Amber Elle and had a really cool essay about what Liberty means to her and how she tries to explain it to her children.  Here is the link, if you are curious (essay begins, “My grandpa served in the Korean War…”:

https://www.instagram.com/p/CQ6IIpxtid0/?utm_medium=copy_link

Naked Man Moleskin

I came up with the workout plan about a week ago and knew we would be running alot but it shouldn’t be an issue…until I went running with my 2.0 on Monday and Tuesday.   Sprints both days!!!  Needless to say, I was pretty sore yesterday and I had to do alot of recovery to get muscles to stop screaming at me.   Thank God for warm weather, massage guns and good ole’ adrenalin as I began the Q.

I hope all enjoyed the 4th of July, themed songs.  There are a lot of good ones out there but it was a little tough to find some that were “workout appropriate” and not too slow.  List is below.

TClaps to Bartles and Jaymes for showing up after his run.  His 2.0 had other plans for him this morning and he could not attend a BC at another location so came out for a run once things were resolved, knowing he’d run across our bunch.  Life happens….had to audible and was still able to keep accelerating and….. BOOM!  Part of the post workout pic and coffeeteria!

Shout out to Toady’s post workout attire.  I think he’s ready to be Mr. July on next year’s F3 calendar.

Always a pleasure to post with you all!  – Twilight

 

Play list:

  • Star Spangled Banner – KISS (Live)
  • America – Imagine Dragons
  • Courtesy of the Red, White and Blue – Toby Keith
  • Patton March (Theme from the movie “Patton”)
  • R.O.C.K in the USA – John Mellencamp
  • America – Neil Diamond (This one’s for you CROP DUSTER!!!!)
  • Red, White and Blue – Lynyrd Skynyrd
  • Marines Hymn – American Patriotic Band
  • Training Montage (Rocky IV….HELL YEAH!) – Vince DiCola
  • Don’t Tread On Me – Metallica
  • Made In America – Toby Keith
  • Ragged Old Flag – Johnny Cash
  • Warrior – Kid Rock

 

 

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