11/21/2020 - The Outpost - Burner Q
AO: The Outpost
When: 11/21/2020
PAX:
Number of Pax: 18
Pax Names: Appletini, Bobby Fischer, Chaps, Coldcuts, Crab Legs, Motown, Nest, Powderpuff, RoachCoach, Rusty, Stripes, Toadstool, Trickle, Uncle Rico, Urkel, Webelos,
DR Names:
Number of FNGS: 1
FNG Names: Ronnie WOO WOO
QIC: Ukrel
Introduction
THE SCENE: A cold 35 Degrees, but no wind so it felt good despite the cold. Appletini wanted a burner, so I couldn’t disappoint. So at the last minute, I changed my plans and delivered what the people wanted. I may or may not have forgotten part of my Q, but I think that might be more hearsay.
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA:
-Good Mornings (ICx12)
-High Knees (ICx20)
-SSH (ICx20)
-Mountain Climbers to Plank Hold to Plank Jacks (ICx20)
The Thang
THANG 1: Dora 11’s
PAX partnered up to do a DORA 11s workout. One PAX did squats and Bonnie Blairs, on the mosey in between, he had the choice of either: rifle carry his coupon, drag a 20lbs log, or to shoulder carry a 70lbs. sandbag. Partner 2 ran the sidewalk around the baseball field. At each corner he did a set of increasing reps of Merkins starting with 5, 10, 15. Once he got back to his partner, he continued the 11s workout for Partner 1. Once all PAX finished, everyone did 10 burpees, just for fun.
RINSE AND REPEAT for a second time. This time the exercises were Groiners and Burpees for the 11s and Plank Jacks (10, 20, 30) around the baseball field.
THANG 2: It’s Always a Race
Had extra time so I made the PAX race their partner for the length of the baseball field. First round: Winner did 10 Big Boy Get Ups and loser did 20. Second round: Winner did 20 Groiners and loser did 10.
Circle of Trust
6 MoM: Nice and Slow
-Freddy Mercury’s
-Leg Raises
COUNT-OFF & NAME-O-RAMA:
18 strong HIM for the Urkel BD beatdown- Bobby Fisher, Stripes, Webelos, ColdCuts, Ronnie WOO WOO, Roach Coach (RESPECT), ToadStool (RESPECT), Uncle Rico, Chaps, Marshmallow (Hate Hate Hate), Trickle, Nest, Powderpuff, Motown, Crab Legs, Rusty (RESPECT), Appletini, Urkel (QIC)
CIRCLE OF TRUST:
Today, we prayed for Bump’s Family, Captain Underpants and his family awaiting Covid results, and for everyone dealing with Covid in the world.
Naked Man Moleskin
MOLESKIN:
You had to be there. You can have FOMO now.
We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville and F3 Crossroads!
Did I do that?!
Yes, yes I did!
-Urkel