01/03/2023 - The Outpost - Deja Vu
AO: The Outpost
When: 01/03/2023
PAX:
Number of Pax: 3
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: Late Outpost 1/3/23 6:15am
Guess we are going to try this again. No Q less than 24 hours before the start time? No problem. Stick around after Run Club to get 1000 times better. No coupons needed. HC in the thread.
The Scene: Forecast is rainy and in the 40’s. It wasn’t raining that bad, more of a mist but I had a whiteboard with the Thang on it so I set up in the pavilion. Candidly, I should have just said F@*k it and stayed in the rain. At least we did the warm up in the rain.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Motivators from 5
Monkey Humpers IC (4 count) x 20
Moroccan Nightclub IC (4 count) x 15
The Thang
Millennial
1000 reps + 1000m run = 2000 aka the Millennial
10 exercises, 100 reps each, 10 runs, 100m each in between each exercise.
1) SSH
2) Lunges – each leg is one
3) Merkins
4) LBCs – IC (straight count)
5) Mtn. Climbers – each leg is one
6) Flutter kicks – IC (4 count)
7) Carolina Dry Docks – straight count
8) Squats – straight count
9) Plank Jacks – straight count
10) Burpees
We almost made it through all the way this time because Snorkel is a beast! I modified several of these to OYO and then everyone stop once the first person gets to 100. Snorkel was easily at least 10 reps ahead of YHC everytime.
At the end, I made it to 70 burpees before I called “recover” for Mary. Snorkel had 80. After the COT, Dilbert and Snorkel decided to finish off another 20 for Burpeeteria.
Mary
Blades of Steel IC (4 count) x 5 plus held in low position for 30 seconds – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
Circle of Trust
Announcements
Sub Regions created. New AO, Hook & Ladder.
Name – o – rama: Cousin Eddie, Snorkel, Dilbert (F3 Plainfield)
Prayers: Hot Box, Zima, Spaceballs, Nacho Libre
Naked Man Moleskin
For the COT today, I reminded the PAX about resiliency. The weather we had today and the weather we had before Christmas is the type of weather that you want to come out for. It helps make you resilient when the shit really hits the fan. Last year (2022) was a rough one but I don’t think I could have handled it even half as well if I was still the sad clown from 2018. Consistency of purpose and getting up when you really don’t want to are the things you need to do to gain resilience.
Peace,
Cousin Eddie