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.