05/06/2022 - The Outpost - Feel Good Friday at OP (TM)
AO: The Outpost
When: 05/06/2022
PAX:
Number of Pax: 23
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Guess what day it is tomorrow @channel!? It is 
FEEL. GOOD. FRIDAY!
Come join YHC at The Outpost 5:15am for a full body beatdown. Bring your coupons, shoes for pavement, and Friday energy. I will bring the 
tunes and the plan.
SYITG!
Got to the AO at 5:05. Planted the Flag. Speaker on. Let’s go!
Disclaimer given. 5 Core Principles recited. Mission Statement stated. Credo announced. Let’s get warm.
Warm-O-Rama
Triangle Taps IC x 16, Run 1st Island
Hairy Rockets IC x 16, Run back
Grady Corns IC x 16, Run 2nd Island
Tempo Squats IC x 16, Run Back
Burpee Tree x 7 w/Jump
Burpee Tree – Partner up. Partner one performs one burpee with a jump (and clap) over the coupon. Once Partner 1 is done, Partner 2 does one burpee with a jump over the coupon. Then Partner 1 does two burpees, Partner 2 does two burpees, etc until both PAX finish the round of 7. (What does the partner do when not doing burpees? Breathe! 😊 )
Mosey to Tennis Courts
Half the PAX bring Coupons to Opposite Corner and drop them off on the way.
The Thang
Thang 1 – Court Work
Crab Walk to Line 1, 10 Crab Cakes, Mosey Back
Bear Crawl to Line 2, 10 Arm/Leg Ext, Mosey Back
Lunge Walk to Line 3, 10 Monkey Humpers, Mosey Back
Shuffle (switch Halfway) to Line 4, 10 Side Lunge Squats, Mosey Back
Bernie Sanders to Line 5, 10 Mountain Climbers, Mosey Back
Run to Line 6, Reach for Sky Calf Raise
Mosey back to Lot
Thang 2 – Escalating 4 Corners
Split into 4 Groups
2 corners have coupons, 2 without.
Non-Coupon Corner 1 and Corner 3
2 Bonnie Hurleys, 2 Merkins, 2 Big Boys
Mosey to next Corner
Coupon Corner 2 and Corner 4
2 Curls Press, 2 Deadlifts, 2 Coupon OH LBCs
Mosey to next Corner
Add 2 reps each half rotation.
Most groups got up to 10 reps of each exercise
Mary
Run to 1st Island and back then do 10 LBCs
Run to 2nd island and back then do 10 LBCs
Shoulder Tap, Merk, Jack IC x 10
Circle of Trust
Count – 23
Announcements – Thank you Snoop-a-Loop!
Name-o-Rama: Shandy , Crop Duster , Uncle Rico , Donkey , One Eye Willy , Crab Legs , Latoya , Powderpuff , Chico , C-Bus , Rhinestone , Quarter Cart , Snorkle , Sho’nuff , Blart , KOKO , Chaps , Body Glide , Barf Bag , Shirley Temple , Bronco , Snoop-a-Loop, Bean Counter
CoT
My CoT was fairly simple today. With Lincoln Games approaching, I just ask that each PAX push themselves. Some of the most noteworthy moments (on my team anyways) last year was hearing guys talk about how it was the first time they had ever run 5 miles in their life. Talk about a huge accomplishment. It may be a team based competition where we earn points and try to score ‘more’ than one another, but in the end, it is still You Vs You! What can YOU do to push yourself to a limit you maybe didn’t know you had? Be safe, be smart, push yourself. Get after it next week!
Also encouraged PAX to take some time to honor their M’s on Mother’s Day. Many of us are out here today in the rain doing adult recess because they are at home holding down the fort with the 2.0’s. #RealRespect
Naked Man Moleskin
Tough to do that 8-count cadence at the end of the workout when you are gassed!
Ready for Lincoln Games next week. Let’s go!
Happy Mother’s day to all the M’s out there!