09/17/2022 - The Outpost - Exploring the AO as Seasons are Changing

AO: The Outpost

When: 09/17/2022

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: 2 Hand Touch


Introduction

Join YHC for a Saturday morning party out at the OP.  The changing of the seasons is almost upon us, and with that comes a different look and feel to everything.  Similarly, this workout will offer a couple of different looks and feels throughout.  We will make sure to get a nice stretch in to get everybody loosened up post-IPC, and will then be moving around and exploring the beautiful AO in both grass and pavement, followed by some choose your adventure fun.  Bring gloves and coupons.  Come on out and get your weekend started right.  HC below, double taps encouraged, and LFG!

“Appreciate where you are in your journey, even if it’s not where you want to be.  Every season serves a purpose.”

This was my first Saturday OP Q, so wanted to get to the AO a little earlier to make sure everything was set for the longer 1 hour workout.  I did a little more chalk writing than normal just to make sure I didn’t get anything confused.  It was a beautiful morning.  PAX started rolling in, big props to those coming for a double tap that day.  It was time to giddy up.

Warm-O-Rama

  • Motivators from 5
  • Abe vigodas 10
  • Good mornings 10
  • Arm circles 10 forward, 10 back
  • Coupon back stretch
  • Plank, calf stretches, move right and left legs to hands for stretch
  • Quad stretches laying on side with opposite arm extended
  • Hip flexor stretch (on 6, bring leg up and lay on bender knee, bring knee towards you)
  • Forearm stretches

The Thang

Thang 1 – pearls on a string out to amphitheater and basketball courts, and then back

2 single file lines Indian run out to amphitheater

  • Stop, 10 merkins, 10 plank jacks
  • Stop, 5 burpees, 15 LBC’s
  • Stop, 20 squats, 10 merkins

At amphitheater:

Everyone find a spot

  • Irkins 15
  • Dips 20
  • Step ups 25

Everyone come down to bottom, do derkin crawls up and around the amphitheater

Mosey over to basketball courts:

  • Lunge scoops down to one end
  • Bernie Sanders back to other side

Indian run back to flags, stopping and doing same exercises in between.  pick up coupons and mosey over to pavilion between fields

Thang 2 – Partner Dora – choose your adventure

100 overhead presses

150 chest presses

250 air squats

When partner is running, they will decide if they want to go direction of upper body, lower body, or wanna get nuts? When you get to the end you’ll see writing and at that point you get 3 options of something to do, once done you run back to center to relieve partner.  Rinse and repeat until done.

Lower body options:

  • Lunges 10
  • Bonnie Blair’s 10 (1 every other leg)
  • Bobby hurleys 10

Upper body options:

  • Merkin 10
  • Curls 10
  • Kettle bell swings 5

Wanna get nuts? options

  • Derkins 10
  • Burpees 10
  • Walk crawl

Once done mosey back to flags with coupons.

 

Mary

  • High plank, move to low plank, move to high plank, move to low plank
  • Boxcutters 10
  • Rotating merkins on coupons
  • Flutter kicks 15

Circle of Trust

CoT

Combination of a couple of my past CoT’s.

One about a speech a heard about not waiting for things to get easier, but instead to prepare yourself to be able to handle hard things well.  Another about the importance of focus when approaching things you need to do.

Today I want to emphasize the importance of combining both of those when facing tougher situations or challenges.  We must face the tougher things head on with focus, and not shy away or push them off.  It is needed from men like us to go out into the world and tackle those things.  Iron PAX for me is a personification of this, especially as we face the challenges of those workouts together as a group.  But we all have different real life examples of situations that this can be applied.

Rusty’s recent CoT about us needed to be the protectors of our 2.0’s has stuck with me, and in the spirit of preparing myself for hard things and planning to face them head on, I’ve got a 4th grade daughter who is getting into the general age group over the next few years where I’m pretty sure some situations can naturally get tougher for her, so I am definitely preparing myself to help with those situations head on (alongside my M), and I continue to remind myself to make sure to prepare myself to be ready to handle any future tougher situations well.

This is just a reminder that we all experience tougher things in life but we need to make sure we are preparing ourselves to handle those better and to make sure to attack those situations with focus when they do arise.

Naked Man Moleskin

This was my first time taking on the Q for a 1 hour long workout at OP7 on a Saturday.  Wanted to keep pushing myself to grow within F3.  Definitely going to be putting the chalk descriptions to work more in the future because having that all written down gave me a better opp to interact more with and get better feel of the group of PAX during the workout.  Wanted to thank those men who showed up that day, and everything-teria on site afterwards was definitely a good close to everything with the PAX that day.  Was glad I got the experience to keep challenging myself and growing.

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