07/19/2021 - The Outpost - found a hill!
AO: The Outpost
When: 07/19/2021
PAX:
Number of Pax: 6
Pax Names: Crop Duster, Elway, Ken Doll, Nala, Quarter Cart,
DR Names: Hot Wings
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Saw there was an open Q on Friday and snagged it. Figured it’s a sure fire way to get the week started right. It’s way too easy to sneak in on Mondays.
YHC knew of the rocks by the lake because of a Blues Clues lead, and figured it would be good to get over there again, and do a bit of exploring around OP, and was ready with an interesting CoT. The rest of the beatdown came together.
Woke up early, but after a second trip to the bathroom to make sure there were not accidents, found myself pressed for time and arrived to OP without as much time as hoped, but it’s all good.
Saw the Black Diamond Crew roll out right as I rolled in, and after finding Crop Dusters Cell phone got prepared.
The rest of the pax rolled in, and we got started.
Warm-O-Rama
There was a bit of chaos as pax were rolling in, coupons were being borrowed, and cell phones were recovered, so at 5:16 we started with:
20 SSH in cadence
10 Tappy Taps in cadence
Mosey east into the freshly cut soccer fields… we were gunna be covered in grass by the time all was said and done. Circle up in the field and do 20 Squats on my down.
Continue the mosey for a couple minutes – YHC learned that Hot Wings was in Illinois because he covered the “west coast” as far as Hooters (or BWs?) goes and was visiting a location in Champaign later today. Apparently Illinois is on the west coast?
Circle up and do 10 arm circles forward, then 10 backward (in cadence).
Mosey to the base of hill by the fence and get ready for Thang 1.
The Thang
Thang 1: 11s on the hill
So – the Outpost is pretty flat, but there is a small hill (which seemed to catch Elway by surprise) by the north edge of the soccer fields – might not be much to run up and down, but it’s good for bear crawling, so that’s what we did.
11’s were simple – Merkins at the bottom, big boys at the top, but we bear crawled the whole time. Why, because YHC hates bear crawling, and doing it down a hill sucked.
YHC pushed himself to keep up with Quarter Cart, who set the pace on thang 1, but really, the whole group stuck together, so there wasn’t much waiting at the end.
After a quick 10 count, we moseyed along the fence toward the lake and through a small hole in the fence (fortunately, no wet feet today!).
Pax grabbed two stones from near the water, and circled up for thang 2.
Thang 2: Shoulder burners
With stones in hand, pax did 10 arm circles in cadence both forward and backward. Then 20 Y/T Raises in lunge (10 each leg forward).
Stones were were returned, and we moseyed our way back to the flags, circling up to do 20 jump squats on my up in the middle.
Seems like I didn’t catch much mumble chatter on the way back to the flags, but we did see a couple of the Black Diamond pax moving about on the path. Made our way back to the flags and circled up:
Thang 3: Tempo Work with the Coupon
Tempo for each exercise was 10 smooth – 2 counts up, 2 counts down; 10 fast up – 1 count up, 3 counts down; 10 slow up – 3 counts up, 1 count down.
Exercises were as follows – Curls, Skull Crushers, stand coupon on end and use it for bulgarian squats (each leg).
Mary:
20 LBCs in Cadence
10 LBCs with legs to the left, 10 with legs to the right
20 Heel Touches In Cadence
20 Manatees in cadence
Plank variations
Downward dog stretch, runners lunge stretch.
Circle of Trust
Told a story about John Fogerty, and the song Have you Ever Seen the Rain…
The song was written after CCR had a few hits and was starting to be successful. Rather than enjoying the success they were experiencing, members of the band started complaining. They were saying they weren’t getting enough opportunities to sing, or no opportunities to solo. Rather than seeing the packed houses, or the fortune they actually made it as a band, they were complaining – hence, rain coming down on a sunny day.
This applies to all of us in our daily walk. We often do not see the blessing which we have, such as many of the simple things we take for granted – the freedoms we enjoy as Americans, the ability we have to get up in the gloom and enjoy fellowship while we push each other to be stronger, the many good things our Ms and kids bring into our lives, or the relationship we have with our Maker.
The challenge for the day is to stop seeing the rain come down on a sunny day, but rather to see the sun and enjoy the blessings we have – don’t take them for granted.
Prayers were said, special prayers for Crop Dusters in-laws, moving to assisted living, Elway’s brother with Melanoma, and Tiny Bubbles for the skin cancer he continues to deal with.
Naked Man Moleskin
It is odd that the CoT comes to me, but I was happy to share this one. It seems like this story is one that I easily relate to, so hope it means something for others.
Also, it was good to get out and lead to start the week, so thank you for the opportunity.
Ken Doll – always a pleasure – you’re working hard and it shows, seems like you’re getting to be a decent runner, whether you realize it or not.
Quarter Cart, thanks for pushing me through the 11s, I do better when I’m chasing someone.
Elway, thank you for coming over and bring Hot Wings, it rounded out the crew, and made for some good chatter!
Quarter Cart, thanks for being an awesome site Q. I love how you quickly engage with people to make sure there is some conversation going on when there’s a chance. Makes the time go by!