07/17/2021 - The Outpost - BOMBS over OP
AO: The Outpost
When: 07/17/2021
PAX:
Number of Pax: 3
Pax Names: Bozo, HH Gregg, Sir Mix-A-Lot,
DR Names:
Number of FNGS:
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
If you’re making a trip to an AO for the first time, might as well make it an AOVQ, right? I arrived about 15 minutes early for the 7am workout – first one in the parking lot (well, Bozo was on an EC run after posting at the 5:15 workout earlier). Beautiful weather.
As the clock hit 7:00 am…It was time for some BOMBS over OP!
As Outkast said, “Don’t pull the thang out, unless you plan to bang…Yeah, don’t even bang unless you plan to hit something”
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- SSHs – 10 IC
- Good Mornings – 10 IC
- SSHs – 10 IC
- Arm Circles – 10 IC (x2)
- SSHs – 10 IC
- 60 seconds of stretching OYO
The Thang
B.O.M.B.S
Thang 1: Done as a “Dora” – running halfway down the parking lot, doing 10 SSHs and running back before switching roles
- Burpees – 50
- Outlaws – 100
- Mekins – 150
- Big Boy Sit-Ups – 200
- Squats – 250
Thang 2: All exercises done together, rotating who leads each exercise. Lunge walk to a cone and back in between each exercise
- Burpees – 5
- Outlaws – 10
- Merkins – 15
- Big Boys – 20
- Squats – 25
Thang 3: Same as Thang 2, except sprinting back after lunge walking to the cone
Mary:
- Heel Touches – 20 IC
- LBCs – 20 IC
- Flutter Kicks – 10 IC
- Hold low plank till Site-Q calls time (about 2 minutes)
Circle of Trust
Count-O-Rama (3)
Announcements – Thanks HH Gregg
Name-O-Rama
My CoT was a message I share often – make sure you’re taking care of your mental health!
Prayers were said for Bozo’s grandfather, Sprinklers 2.0, Tiny Bubbles, and for all our F3 brothers.
Naked Man Moleskin
Great first experience at the Outpost – very cool AO!