08/23/2021 - The Outpost - Early Outpost . . . buck and quarter. Lets lift.

AO: The Outpost

When: 08/23/2021

PAX:

Number of Pax: 9

Pax Names: Bozo, DJ Sump Pump, Laimbeer, Mia Hamm, Sam Walton, Shirley Temple, Snorkle, Trailer Park,

DR Names:

Number of FNGS:

FNG Names:

QIC: Wine in A Box


Introduction

Been a loooong time since Ive been at the Outpost, and with a bunch of open spots on the Q sheet I was happy to pick this one up, to Trailer Parks dismay, It is a lifting Q.

 

Warm-O-Rama

15 SSH

10 Abe Vigodas

10 arm circles.

 

The Thang

ONLY THANG.

“Buck and a quarters”

All exercises in Cadence

25 Coupon chest press

25 skull crushers

25 bent over rows

25 curls

25 “Conduit over knees, knees to chest” crunches

(so each circuit is 125 reps . . . a “buck and a quarter”)

Then rifle carry coupon 30 yards, turn around and come back. (active recovery)

See how many times we can execute the circuit.

(after 4 rounds, we did a lap around the parking lot to stretch out. Then modified the 5th and 6th rifle carry to double the distance, but holding the conduit in rifle carry)

6 rounds completed.

Circle of Trust

Quote of the day

“being a top performer, whether it is  in business or on the athletic field, requires grit and tenacity. As well as the continuous desire to become better.”

  • Amy Morin

Each of you have grit, because you are out here at 5:15 zero dark thirty on a Saturday morning to get better. But dont just apply that grit and tenacity to F-3, apply it to every aspect of your lives. Use that willingness to go the extra mile to help out at homebound services. Use that tenacity to nourish and enrich your personal lives with your M’s and 2.0s. Use that grit to go the extra mile and be a captain of whatever industry you are in.

Prayers

Naked Man Moleskin

Random musing for the day

  • Ok . . . is there any doubt Bozo is one of the most dedicated HIMs in f-3?!?!!? This stud comes running out of the gloom before starting. He did a casual 5K EC run. Then after the workout he goes on ANOTHER run with Snorkle.
  • Someday when I grow up I hope to have half the grit that Bozo has.
  • Shirley temple has lost over 20 pounds since joining F-3. THAT is a hell of an accomplishment brother!
  • Laimbeer . .  you are a stud. Its great having another guy in F-3 that loves lifting heavy stuff. Cant wait to run a OCR with you soon brother.
  • Mia Hamm casually dominating the exercises this morning . . .
  • I cant decide who smiles more. Mia Hamm, Trailer Park or Townie. We may have to have a “smile off” at the next convergence.
  • Sam Walton took a break from black diamonds to slum around with the average joes.  . . . 😉
  • DJ Sump Pump might be falling apart more than I am . . . and thats saying A LOT.
  • Snorkle is the silent assassin. I dont think he said a word outside of name or rama . . .  but he was just calmly and quietly executing every lift in perfect form.
  • Trailer Park is suuuupppper happy he is site Q at Outpost when I am Qing. He knows that Im going to bring the pain with heavier lifts, and laments his decision . . .  🙂

 

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