08/20/2021 - The Outpost - Coupon Heavy 11’s
AO: The Outpost
When: 08/20/2021
PAX:
Number of Pax: 11
Pax Names: Captain Underpants, Carmen SanDiego, Crab Legs, Crop Duster, Elway, Motown, pi 3.14, Rhinestone, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names: Private Ryan, Ted Lasso
QIC: Pi 3.14
Introduction
Preblast
It’s Friday! Keep accelerating and don’t give up. Tomorrow is the 232nd day of the year. Are you on target to hit your fitness goals? Are you falling behind? The weekend is almost here. Come out to the OG OP and we’ll burn some serious calories.
Bring your coupon and drop your hc in the thread below 👇
Conditions
70°, Clear skies. Humid
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
Warm-O-Rama
SSH (35)
High Knees (15)
(Capri lap around parking lot)
Stretching
Good mornings in cadence x10
Abe Vigodas in cadence x10
Arm Circles 10 forward, 10
The Thang
Thang I
Black Snake w/coupon
Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.
Head to the bridge
(Stop at Pavillion)
Elevens
Curls/ Dips
Black Snake to bridge
Elevens
Merkins/ overhead press
Black Snake back to Pavillion
Elevens
Squats/tricep extensions
Head back to the flags w/coupon
6MOM
Flutterkicks w/ coupon (41)
Swimmers (30)
Plank
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Mostly we accelerate, sometimes we hit a wall and plateau. Once in awhile we fall down. “Falling and getting back up is what brings you success.”
Quotes
“If you’re going through hell, keep going” – Winston Churchill
Prayer
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville and F³ Nation’s good cause to make better stronger men and leaders, thank you for the strength of this brotherhood and the strength of the brothers who surround me here this morning. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling many cancers. We pray for Blowout’s mom who has Stage 4 cancer.
Sparkler’s daughter Abby and Toady
In Jesus’ name we pray, Amen
Naked Man Moleskin
Good calorie burner between 3+ miles of moving w/coupon and three sets of Elevens