02/17/2020 - The Outpost - Cap’s B-day Presidential Beatdown

AO: The Outpost

When: 02/17/2020

PAX:

Number of Pax: 22

Pax Names: Beeper, Blart, Blowout, Blues Clues, Bob Ross, Captain Underpants, Elway, Enron, Handy Manny, Ken Doll, Lewinsky, Mr. Miyagi, Onions, Powderpuff, Quarter Cart, RoachCoach, Skynet, Snorkle, SoccerMom, Tailspin, Trailer Park, Trickle,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Captain Underpants


Introduction

Another President’s Day –La-Dee-Da!

When I was a kid, we had separate National holidays for Washington & Lincoln’s birthday –TWO DAYS OFF FROM SCHOOL!   That was a helluva lot more fun than today’s combined holiday & no day off!

In the absence of a day off of work, YHC planned a workout that I’d hoped would leave a lasting impression.

Warm-O-Rama

After a disclaimer, we started with a mosey around the lot;  high knees, butt kickers, karaoke & side shuffle.

Arm Circles 10 FWD & 10 BKWD

20 SSH

Lunge Stretches & we’re on our way

 

The Thang

PAX split into 3 groups to attack the…

4 Corners of “Fun”

Start with 12 reps of each exercise and rotate to each of the corners, repeat but increase each round by 12 –goal to get to a round of 48 reps.

Corner 1

Bentover Rows

Mary Claires

Blockees

Corner 2

Hand Release Merkins

Side Straddle Hope

Big Boys

Corner 3

Plank Jacks

Bobby Hurleys

Monkey Humpers

Corner 4

Curls

Overhead Presses

Kettlebell Swings

 

Circle of Trust

Announcements (thanks Pi)

  • Q Source We’d and Fri
  • RunRangerRun
  • Black Diamond option
  • CPR training 3/19
  • New AO… Launchpad
  • Polar Plunge
  • Chicago Veterans Ruck 3/22
  • Feed My Starving Children

Naked Man Moleskin

In the beginning it looked like it might just be Snorkle, Blowout & Me at the workout, so I was thrilled to see so many PAX come out to get better with me!  Birthday’s might not be as fun as they were when we were children, but as an adult in F3, there ain’t no better way to start the day, than with a Q to kick it off right!

Never regret getting older, it is a privilege denied to many.

 

God continue to lift us up & make us better men in all 3 F’s within F3; within our families; and in all aspects of our lives.

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