07/18/2020 - The Outpost - Could it be more humid???
AO: The Outpost
When: 07/18/2020
PAX:
Number of Pax: 10
Pax Names: Bozo, Brooks, Handy Manny, Nala, Niners, Thomas Tank Engine, Tiny Bubbles, Trailer Park, Trailerpark, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Well… happened to see the pre-blast and saw that it was Woodwind. I thought, “wait a second, he’s site Q. He doesn’t get to be site Q and Q. Let’s fix that.”
I arrived early, and mentally finalized what I wanted to do for the day. A little after 5, Handy Manny rolled in, and a little bit after that, others came.
Let’s go…
Warm-O-Rama
WoR
40 SSH, in cadence – sped up for 20-30, then even faster for 30-40.
10 slow Tappy Taps.
10 Arm Circls in cadence forward, then 10 backward.
The Thang
Thang 1 – run around a bit
Mosey along path to soccer fields north of the parking lot.
Circle up – 20 Merkins on my down.
Mosey to other corner of soccer fields
Circle up, get in squat position – 20 Jump Squats on my up.
Mosey back to the flags –
Brooks came – he was either early for the 7:00, or a little bit late to 5:15…
Grab coupons, mosey to the pavilion between the ball fields.
Coupons down, mosey south between the ball fields to the path.
Thang 2 – DORA 1-2-3
Partner 1 runs around the pavilion while partner 2 does exercise, flapjack until exercise is complete.
Exercises were 100 sphinx merkins (start in low plank with hands in front – without moving hands, push up, then back to low plank), 200 LBCs, 300 Squats.
Mosey back to pavilion and grab coupons.
Thang 2 – Gun Polishing
Sorry if you came Tuesday and didn’t like it – sign up to Q and you won’t have to!
15 tempo curls, 2 count up 2 count down
20 dips
15 tempo curls, 1 count up, 3 count down
20 dips
15 tempo curls, 3 count up, 1 count down
20 dips.
Grab coupons, mosey back to flags.
A few more Merkins on my down…
10 Stagger hands merkins – left arm forward
10 Stagger hands merkins – right arm forward
10 Merkins
A little plank work…
Hold plank. Right arm up, right leg up, back to plank, do a merkin into left arm up, left leg up, back to plank. Push into downward dog. 10 Carolina dry docks on my down. Back to plank.
Mary
10 Freddy Mercurys In cadence
10 Freddy Mercurys In cadence (Super Slow)
10 American Hammers In cadence
10 American Hammers In cadence (Super Slow)
On your 12 – push into upward dog and stretch.
Circle of Trust
I didn’t have much prepared for the Circle of Trust, but thanked Pax for coming and supporting me in the workout.
Prayers – Thank you Father God for giving us the bodies to get up in the morning and get out in the gloom do do a bit of work so we could get better. Pax, please offer up prayers so that we can pray for you – Prayers for Brooks’ friend Leonard who had a baby that is in the NICU, prayers for Tiny Bubbles’ Aunt who is dealing with Dementia, and I offered prayers for Rusty.
Let’s all pray an Our Father Together.
Amen.
Naked Man Moleskin
Not sure who ripped on during the Slow Freddy Mercurys, but thank you for that. Nothing like a wet blast on a humid morning!
Also, apologies to Woodwind, I saw the opening in the Info Only channel at the beginning of the week, but didn’t sign up. I should have taken it sooner so he wouldn’t be worried last minute. I can do better…
That said, I look forward to the next opportunity to Q, and will promise to deliver another beatdown.
Hakuna Matata