04/19/2022 - The Outpost - Double Tap Q’s – Bootcamp
AO: The Outpost
When: 04/19/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
After you have finished getting some miles in …
PreBlast Tuesday 4/19 6:15am – The Outpost Late Start! – No apologies necessary here. This will be a good old fashion kick in the :peach . Bring your coupons and lets get ready to work our muscles. There will be a bit of running sprinkled in, but a lot more body weight and coupon exercises if that is more your speed. Sleep in an extra hour or … why not do BOTH! HC below and I will SYITG.
*note the alternate parking location for LOP. Conan Doyle Rd entrance off of Book Rd.
Made the quick drive from the West side of the AO to the East side off of Book Rd. Planted the flag, turned on the bigger speaker. Circled up. 5 core principles and disclaimer given. Lets go (again)!
Warm-O-Rama
Imperial Walkers IC x 10
Arm Circles IC x 10 (F/R)
Motivators 8-6
Tempo Squats IC x 10
Motivators 5-1
Mosey to Tennis Courts
The Thang
Thang 1 – 7 of Diamonds (Face South)
Each PAX took a corner of a tennis court as their starting point. We then did the called out exercise for the round at each corner, moving from corner to corner facing South. (i.e. Run, Left Shuffle, Bernie Sanders, Right Shuffle). Exercises for the rounds were as follows:
Round 1 – 7 Burpees (Hold Squat for 6)
Round 2 – 14 Merkins (Hold Plank for 6)
Round 3 – 21 Squats (Squat)
Round 4 – 28 Mtn Climbers each leg 1 (Plank)
Round 5 – 21 LBCs (Squat)
Round 6 – 14 – Dry Docks (Plank) Cut for Time
Round 7 – 7 – Bonnie Blairs (Squat) Cut for Time
Mosey back to flags, grab coupons, mosey to pavilion.
Thang 2 – 10 Curls EMOM 10 Min
20 Chest Press
20 Bent Over Rows
20 OH Press
20 Dips on Bench
We did the last 10 curls together, on my up. Reps number 91-100 for all PAX!
Mary
Ring of Fire – Coupon Overhead in LBC position – take turns doing 5 LBCs.
Circle of Trust
Count – 8
Announcements – Thanks Chaps (Beast)
Name-O-Rama – Cowpie, Bronco, Kapusta, TV Guide, Shirley Temple, Speedo, Chaps, Bean Counter
CoT
“The right thing to do and the hard thing to do are usually the same.”
Many times in life we face difficult decisions. Often times there is an easy way … and a hard way. What is the right way though? If it seems too good to be true, that is probably because it is. Many of us here today made a choice to get out of bed early and make it out to a beatdown. Many of us do this almost on a daily basis. This is not easy. The beatdowns are not easy. But we do it because it is right for us. We feel it sets us up for success for the rest of the day. Get the hardest part of the day out of the way and over with. I encourage all PAX to keep this in mind, whether it be getting up for workout, facing a difficult work decision, or just the everyday hussle of family life. The right thing to do is often the hard thing to do. Embrace it. Push through it.
Naked Man Moleskin
Holy Double Tap! 6 PAX came out for two beatdowns today. Special shoutout to Bronco and Shirley Temple for making the drive over from Two Wolves. Extra Special shoutout to Chaps, Kapusta, and Speedo for joining me on both of my Q’s today. Appreciate the support! Chaps has been a man possessed lately…
On the run back from the tennis courts, my legs started to cramp up! It’s been a LONG time since something like that has happened to me mid workout. Felt really weird. For a split second I thought I wasn’t going to be able to run back and I tried to think of how I would handle the situation. I chugged some Gatorade on the way from my car to the pavilion for Thang 2 and I think it helped. I hope it is all ready to go for tomorrow!
Honored to lead – BC