10/08/2021 - The Outpost - Craziest 8s
AO: The Outpost
When: 10/08/2021
PAX:
Number of Pax: 12
Pax Names: Big Gong, Cousin Eddie, Crab Legs, Crash, Danica, Elway, Putt Putt, Sarah Palin, Skilling, Snorkle, Wire Nut,
DR Names:
Number of FNGS: 1
FNG Names: Snakes On A Plane
QIC: Cousin Eddie
Introduction
Winter is coming early! Before House Stark dominates the convergence on Saturday, YHC has the CRAZIEST 8 workout for you tomorrow. Bring those coupons and drop that HC in the thread!
The Scene: Beautiful morning. A little muggy but relatively dry. YHC rolled in right around 5 to set up. There was one parking lot that I had never worked out in nor have seen others work out in so I decided that would be the one to use. I was the first to arrive but shortly after I started setting up, the FNG pulled up. I explained that we won’t park here and that the normal spot is the parking lot from the pavilion. He offered to help set up but I was almost done. Then Big Gong rolls up and again had to steer him toward the usual spot. I quickly set up the coupons, board and cones and drove over to join the rest of the crew. Time to go!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 8
Monkey Humpers – IC (4 count) x 24
Goof Balls – IC (4 count) x 24
Mosey with Coupon to parking lot with lighted cones
The Thang
CRAZIEST 8’s
10 reps each instead of 8 for October – 8 rounds – 8 exercises – 8 travelling movements
Curls – Hold coupon against thighs, curl up to chin, extend back down
Rock A Bye Baby – People’s chair position with coupon overhead, bring down to chest, press outward, twist left, twist right, then back up to overhead
Alpos – place coupon perpendicular to the ground, cross your arms, grab coupon, lift up to chin
Zombie Crunch (both sides) – on your six, lay knees to the side, crunch up, switch sides
Iron Squat – hold coupon between your legs, as you squat down, lift coupon up to eye level
E2K (Elbows 2 Knees) – on your six, right ankle on left knee, bring left elbow to right knee, switch sides
Squat Thrust – hold coupon at chest level, squat down, when coming up, thrust coupon over head
The Lion King – like the squat thrust except you are thrusting hard enough to make the coupon weightless for a fraction of a second.
After each round, perform the following travelling movement to the next cones. We performed the first round together so that I could go over the exercises. Then it was OYO and get after it. Big Gong led from the front and I believe he was the first to finish 4 rounds. Unfortunately YHC only made it to round 3. Hey BD regulars, you think this would be a good BD Q?
1 Cusak Carry – Hold the coupon over head while walking or running
2 Carioca – facing one direction, swivel your hips as you criss cross your feet and swing your arms from side to side (this is not Karaoke, there is no singing)
3 Bear Crawl – self explanatory
4 Super Mario – skip for height
5 Link – skip for distance
6 Bernie Sanders – run backwards
7 Crab Walk – self explanatory
8 Duck Walk – I thought was self explanatory but your butt should be touching the backs of your legs, this is not a smurf walk or hunched over lunge walk. You know who you are.
Mary
Bruce Lee – IC (4 count) x 16 (whoops I did 24, that is probably why we didn’t get to all of the exercises)
(American Hammers, Leg raises, LBCs, Heel touches, Crunchy Frogs, 100s)
Circle of Trust
Announcements
Convergence
F324
Concierge Services
Prayers
Many of the PAX in our group shared family and friends that are in need of prayers. YHC prays that each and every one of them has improvement and God’s grace shining on them.
Naked Man Moleskin
October 8, 1871: The Great Chicago Fire began. But through this devastation, the city of Chicago rebuilt stronger. At the time of the fire, Chicago’s population was approximately 324,000; within nine years, there were 500,000 Chicagoans. By 1893, the city was a major economic and transportation hub with an estimated population of 1.5 million.
My point for bringing this up is that sometimes we have to tear something all the way down in order to build it back up. It is a metaphor for each of us and each of the 3 F’s in our lives. So light that fire on the thing that is holding you back or keeping you from rising up through the ashes into the beacon of light that you are for those in your life.
Peace,
Cousin Eddie
AAR (self)
Opportunities
Shorten up the WOR to give more time to the THANG.
Rearrange the travelling so that more time consuming efforts are not all at the beginning.
Make it a truer crazy 8 with 8 reps instead of 10.
Positives
Music on point
Cadence on point