06/16/2021 - The Outpost - Bridge Sprints
AO: The Outpost
When: 06/16/2021
PAX:
Number of Pax: 14
Pax Names: Bean Counter, Blueprints, Bobsled, Columbus, Elway, Flo, HH Gregg, Ken Doll, McDowells, Shirley Temple, Subway, Sweet Gherkins, Timber,
DR Names:
Number of FNGS:
FNG Names: McMahon
QIC: Bean Counter
Introduction
PreBlast Outpost 6/16 5:15am! Join YHC on a full body beatdown that includes a bit of movement around the AO. Bring your coupons, gloves, and road shoes. This Q at the Outpost is long overdue and I am looking forward to it!HC in the thread. SYITG! 
I arrived near the AO a little early to set a cone up on the bridge for Thang 2, then made my way over to the flags. Made sure the speaker was ready, the music was ready, and started circling up. Weather was perfect (in my humble opinion).
Warm-O-Rama
Abe Vigoda’s IC x 16
Toy Soldiers IC x 16
Motivators from 8 but then we switched to Smurf Motivators from 5 down to 1.
The Thang
Mosey over to covered shelter (Octagon?) between the baseball fields
Thang 1 – 10,20,30
10 Burpee Box Jumps
20 Dirkins
30 Dips
Do step-ups onto bench until the 6 is in.
Mosey over to the bridge that goes over Rt 59.
Thang 2 – Ascending Reps
We did Shoulder Taps in cadence into Plank Jacks in cadence into Merkins in cadence (3 count down, 1 count up)
We did 2 of each, then SPRINT up the bridge about 40 yards, mosey back to starting point.
4 of each, Sprint 40 yards, mosey back
Continued this up to 12 reps of each exercise with one final AYG Sprint.
Indian Run the long way back to the flags.
Thang 3 – Coupon Work
Coupon Curls x 20 – Hold 90 Degrees for the 6
Cusack Hold Squats x 20 – Hold squat for the 6
Coupon Tricep Extension x 20 – Hold at 90 behind head for the 6
Coupon Deadlift x 20 – Hold squat for the 6
Vertical Coupon Chest Press x 20 – Stargazer for the 6
Mary
Coupon Overhead Flutter Kicks IC x 15
Coupon American Hammers IC x 15
Coupon Overhead LBC’s IC x 15
Boat / Canoe until 6am.
RECOVER!
Circle of Trust
Count-a-rama – 14
Announcements – Thanks Blueprints!
Named our FNG – Welcome Timber!
Name-a-rama
Prayer Requests
CoT
I had to sit through some training yesterday at work and while the material is not always the most relevant, I did come across a quote that spoke to me.
“A wise man speaks because he has something to say. A fool speaks because he has to say something.”
We often talk about being intentional with our actions here at F3. Getting involved. Participating in all 3 F’s. I think it is also important to think about being intentional with your words. Are you actively participating in a discussion for a valid reason? Do you have something to say that is helping advance the conversation or help the group? Or are you just speaking because you feel you need to get the last word in or make it appear that you are participating? Think about this as you go on with your interactions with people today. If you have something to say that will contribute positively, say it! Be active. If you feel the urge to just say something for the sake of just saying it, maybe think twice.
Naked Man Moleskin
It was great to lead again at the Outpost. My first couple of Q’s here back in Feb 2020 I stayed mostly in the parking lot and the pavilion. My goal today was to move around a little bit. I wanted to make sure we visited the bridge so I am glad we got there. A little pitstop on the way there for some burpee box jumps was fun too.
Shoutout to our FNG and some of the newer guys to putting in some work this morning. Blueprints was a pro covering the 6.
Always a pleasure.
-Bean Counter