04/15/2022 - The Outpost - Feel Good Friday
AO: The Outpost
When: 04/15/2022
PAX:
Number of Pax: 32
Pax Names:
DR Names:
Number of FNGS: 2
FNG Names:
QIC: Snoop-a-Loop
Introduction
🔊Feel Good Friday🔊
The OP has some good energy building so let’s bring that water to a boil to end the work week. We will move around, carry, push, pull, curl and press some weight.
Bring:
– Coupons + gloves
– That big Friday energy
Music to expect: nothin’ but bangers across all genres
Warm-O-Rama
5:15am
-Welcome + 5 principles
-Disclaimer + Count + Description
Warm-o-Rama
-Side Straddle Hops IC x15
-Abe Vigodas IC x15
-Imperial Walkers IC x15
-Seal Claps IC x15
-Squats, On My Down x15
-Mosey to other side of lot
-Copperhead Squats OMD x15
-Mosey back to Coupons
-3 Blockees OYO – set coupons by flags
The Thang
Thang 1:
-Pearls on a string: 2 line Mosey to lit cone stops for PT.
Cone 1: Squats, On My Down
Cone 2: 15 Merkins On My Down
Cone 3: 15 Bonnie Blairs OYO
Cone 4: Motivators from 4
-Mosey to pavilion by baseball fields
-2 minute EMOM with 3 exercise rotations
-Exercise 1: 10 Derkins, 10 Bonnie Blairs (each leg 1/2) in 2 min
-Exercise 2: 10 Irkins, 10 Step-ups, AMRAP in 2 min
-Exercise 3: 10 Carolina Dry Docks, 10 Bobby Hurley’s, AMRAP in 2 min
Mosey back to flags. Grab coupons, head to sled lot
Thang 2
-4 Corners with Coupon Sleds in middle (group 5):
Line up, count off by 5s – go to corners
-Corner 1: 10 Curls, 10 Overhead Press
-Corner 2: 10 Goblet Squats, 10 Swings
-Corner 3: 10 Big Boys, 10 Merkins
-Corner 4: 10 Chest Press, 10 Lat Pullovers
– Station5: Coupon Sled push down and back (When not pushing, SSH, Squats, or Merkins OYO)
Rinse and repeat until sled groups are done. Corner 4 goes to sleds, and rotate clockwise once sled group finishes
Mary
-Ring of Fire – Overhead Press x2 – hold Coupon above head while not pressing reps
-Thunderstruck – Hold High Plank and Merkin every time you hear “Thunder”
6:00 Recover, Recover
Count
Announcements
Naming of 2 FNGs: Ringworm and Two-Hand Touch
Name-o-Rama
Circle of Trust
For those new joiners, F3 stands for Fitness, which we just experienced, Fellowship, which we will do at Coffee after the workout – providing an opportunity for guys to connect and shoot the breeze on any number of discussion topics, and Faith. F3 is not a religious organization per se, but Faith implies that we act in the interest of others, rather than just ourselves. How that manifests often is through community engagement, including things like the F3 Naperville Blood Drive. We often talk about our “why” in what we do, and for me, the “why” for the blood drive is important to me. My dad nearly died in 2020 from a cardiac arrest, and had to be put on blood thinners – which then triggered several internal bleeds that required 12 units to be transfused during his 21 days in the ICU. I think about those 12 people that made donations to help save his life, and I’m making it a point to pay it back. I encourage everyone here to schedule a donation if you are able.
Prayer requests: Family of Lewinsky, Rusty’s Brother, Columbus’s Stepmom
Naked Man Moleskin
This was a great way to cap off the work week at The Outpost. A group of PAX that live in the nearby neighborhoods have been putting the full-court EH press on several peers, and we got 6 to give F3 a whirl at OP over the course of the week. We have several more that are thinking about dipping their toe in the water, so having these new joiners test it out will probably help them make their first post.
With 32 HIM, the energy today was kinetic, and hopefully we can carry this momentum into the warmer days ahead, and flourish the way the founding location of F3 Naperville should.
Main AAR is to better articulate the rotation on the 5 stations in Thang 2, as it caused some groups to meander to find an open spot when switching.
Appreciate all who came out and got after it to end the work week!