09/17/2021 - The Outpost - Bridge and Lot Beatdown
AO: The Outpost
When: 09/17/2021
PAX:
Number of Pax: 15
Pax Names: 3 Putt, Bean Counter, Cannoli, Crab Legs, Elway, Fargo, Glass Joe, Nala, Riunite, Rohrman, Snorkle, Sonny Bono, Statesville, Sweet Gherkins, Trailer Park,
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast 
The Outpost Friday September 17th 5:15am.
Join me as we get after it In The Gloom together. Bring your coupons, gloves, and shoes for pavement. No grass tomorrow! The plan is to move around a little bit but also get down with some coupon work. (AND NOT AT THE SAME TIME!)
Let’s finish off the week strong 
It was a nice and cool morning. I started WoR with long sleeves…first time since early Spring!
5 core principles and disclaimer were recited. Time to go!
Warm-O-Rama
Tappy Taps IC x 10
Neck Rolls IC x 10 Left and Right
Global Warming Left and Right (about 20 seconds or so each)
Motivators with Merkins at the end of each set from 4
The Thang
Thang 1 – Mosey over to the Bridge
Count off by 5 (ended up with 5 groups of 3 PAX)
Group One stayed at the east base of bridge (station 1) and started Imperial Squat Walkers
Group Two moseyed to a point about 1/3 of the way across the bridge (station 2) and did Standing Rows on the railing.
Group Three moseyed to a point about 2/3 of the way across the bridge (station 3) and did shoulder taps with their feet up on the railing.
Group Four moseyed to the east base of the bridge (station 4) and did LBC’s.
Group Five moseyed to the east base of the bridge where YHC explained the LBC’s, then we moseyed back to station 1.
Once group five was back to station 1, group 1 went to station 2 and once there, group 2 went to station 3. Group 3 to station 4. Group 4 moseyed back across the bridge to station 1. We continued this rotation until each group completed each station. Here is where the ‘planning’ got kind of tricky. When group 5 arrived to the 4th and final station, YHC instructed group 1 to go back to station 1, then head back over to station 4 but pick up each group on the way. By the time this was done, all groups were on the west side of the bridge and had completed three times across the bridge. Time to head back!
All PAX did a ‘fast mosey’ back across the bridge and held squat for the six. From there we separated into two lines and did a rebel run back to the flags.
Thang 2 – Parking Lot Coupon Work
Start at west side of main parking lot.
Set 1 –
- 20 Coupon Curls, Run to halfway point of lot.
- 10 Carolina Dry Docks, Run back to start.
- 20 Coupon Curls, Run to the end of the parking lot.
- 5 Burpees, Run back to base. Coupon Hold at 90 degree until 6 is in.
Set 2 –
- 10 Coupon Tater Swings (or whatever Muggsy called them…) Run to halfway point of lot.
- 10 Bonnie Blairs (each leg is half). Run back to start.
- 10 Coupon Tater Swings. Run to the end of the parking lot.
- 5 Burpees. Run back to base. Squat until the 6 is in.
Mary
Hold 45 degree angle – Flutter Kicks IC x 15
Hello Dolly with a reach through IC x 15
“Fast Webb” – 1 to 2 ratio of Big Boy and American Hammers (each side is 1). We made it up to 5 big boys and 10 American Hammer Taps.
Recover!
Circle of Trust
Count-a-rama – 15!
Announcements – Thanks Elway
Name-o-rama
CoT
I told PAX that I typically like to be a little more prepared for the CoT. It is an important part of the F3 workout experience in my opinion. However, with the First Aid training yesterday, the night got late and I didn’t have time to really think much about it. That being said though, being at the first aid training really drove some important points home for me. In summary … Preparedness. We often talk about it in F3 and with Q Source. Be prepared for the moment. As it pertains to first aid, hopefully you don’t ever have to use it. If called upon though, be ready to jump into action. You can be the difference between someone living or dying. Hotbox made a statement to the group of us last night that really opened my eyes. He said we are now all ‘first responders’. Whoa. When I think of first responders I think of all of the heroes in the police force, paramedics, firefighters, etc. Not me. They up way up there … I am just down here somewhere. However, if at a workout (or anywhere else really) and there is an emergency situation, I (we) can make a difference! We can help give someone a chance to live!
I then asked PAX to be aware of who the SiteQ is at a given workout. These guys are in charge of picking up the 6. These guys will always have their phone on them in case there is an emergency. Yes Elway … you could be a hero! I also had PAX look over to the pavilion where the blue light was shining. This is the AED. If possible, be aware of where this is at each of your AO’s. You may be called on to go and grab it while someone else is starting CPR and someone else is calling 911. You can make a difference!
We prayed for Appletini’s brother and family, for Blues Clues and his family. For all PAX.
Naked Man Moleskin
It was great to have some new faces out. New faces to me anyways. Glass Joe made the drive since I owed him some beer. Nice to meet you! I believe three-putt said it had been a while since he had been out so I am glad he was there. F3 Legend Riunite was in the house. Sonny Bono!! I have posted with him at least 50 times on Virtuosity (rough estimate) but this was the first time we had met in person. Thank you for coming out and hopefully we were able to keep a good enough amount of distance/spacing. Hope to see you out more often!
It was a fun morning for me at the Original OP. I was chatting with Nala and told him about how it took me an annoyingly long amount of time to try and figure out the bridge routine in an effort to make sure all PAX got the same amount of exercise and running in. It wasn’t really that complicated but for some reason I couldn’t quite wrap my head around it at first. We got it done though! I look forward to my next Q out here at the OP.
Always an honor!
BC