06/16/2020 - The Outpost - Flo’s 2 year F3 Anniversary Beatdown
AO: The Outpost
When: 06/16/2020
PAX:
Number of Pax: 8
Pax Names: Blues Clues, Bob Ross, Ken Doll, Quarter Cart, Toady, Trailer Park, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flo
Introduction
There was a chill in the air at Outpost as the unseasonably cool temp was just above 50. A perfect morning for my 2 year anniversary Q.
We had one PAX for an EC run, but nature was calling, so he had to bail on the workout. We’ve all been there!
Warm-O-Rama
Disclaimer recited
Warmup
Bat wings x10 (arm circles forward, arm circles backward, seal claps, overhead claps, Moroccan night clubs)
Goofballs x14
Abe Vigoda’s x20
Motivators from 10
Note: When I started on Dads Day 2018, we did motivators from 5 and I about died.
The Thang
Thang 1
Space tracers on east side of lot
10 burpees
Thang 2
Pearls on a string
Run to Book Rd parking lot
25 merkins
Run on south from playground to main trail headed west
About 2/3 of the way, stop and do 50 LBCs
Continue running on trail to baseball fields
Stop between fields and do 75 squats
Thang 3
At baseball pavilion, do the following:
25 dips
25 step ups (both legs = 1)
25 derkins
bear crawl to outfield grass, lunge walk back
repeat table exercises
Thang 4
Facing rising sun in grass by the flags – No Surrenders x12
Mary
ABCs
Flutter kicks x20
Heel touches x25
Swimmers x15
Circle of Trust
Prayers for COVID patients
Prayers for Rob, Jennifer, and one or two others that I apologize I don’t remember now.
Naked Man Moleskin
June 16, 2018 was my FNG date. It was Dad’s Day that year and Appletini and FIB had finally convinced me to attend. I struggled mightily those first few days, but slowly but surely, I got better (it did not get easier).
I have site Q duties on Tuesday so I used today as my anniversary Q. It was my honor to lead a fine group of HIMs through today’s workout. I am grateful for the fellowship that F3 has provided.
As I begin year 3, I have new goals and challenges to achieve. One step at a time.
– Flo