06/26/2020 - The Outpost - Friday at the OG
AO: The Outpost
When: 06/26/2020
PAX:
Number of Pax: 7
Pax Names: Blart, Flo, Ken Doll, Rhinestone, Rusty, Shandy, Sosa,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
The conditions were near perfect again today… The temperature was nice and the humidity was low… but the gnats were out in force!! I think I consumed at least a pound throughout the workout!!
Disclaimer… I’m not a professional, you are here by your own choice, push yourself, but don’t hurt yourself. Modify if you have to… Covid-19 means we need to social distance while working out togehter…
Here is the PreBlast for today’s workout….
PreBlast – The Outpost – June 26, 2020
The Outpost…. The OG…. The place where it all started….
Come join me tomorrow for a full body beatdown that will leave you completely gassed!
You will not need a coupon, but don’t think that you won’t be working your muscles… And your lungs… We will be moving from start to finish!!
HC in the thread below.
SYITG!!
Yesterday, I set the goal to burn 600 calories in 45 minutes… We reached that goal!! Today, I didn’t state the goal, but as it turns out, because everyone was pushing so hard throughout the beatdown we reached a 600 calorie burn again… Let’s see how we did it…
Warm-O-Rama
Mosey Around lot, stopping to do warm ups along the way and ending at the Ball field Pavilion
X-Men Trunk Rotations x 10 IC each direction
Imperial Walkers x 20 IC
Regular Mountain Climbers x 15 IC
High Mountain Climbers x 15 IC (feet reach all the way to the outside of your hands)
The Thang
Thang 1 – Bench Workout
25 Step Ups
Run out 50 yards and back
25 Incline Merkins
Run out 50 yards and back
25 Bulgarian Split Squats (Right Leg)
Run out 50 yards and back
25 Dips
Run out 50 yards and back
25 Bulgarian Split Squats (Left Leg)
Run out 50 yards and back
25 Decline Merkins
Mosey to Bridge – Stopping half way for 20 air squats….
Thang 2 – Attack the Bridge (10 Minutes)
5 Burpees at the bottom
Bear Crawl ½ way up the bridge, then sprint to the top
5 Burpees at the top
Run to the bottom
Rinse and Repeat until time is called
(Modified to just running up the bridge after the first rotation)
Mosey back to the ball field pavilion and do 25 decline merkins
Mosey to the flags
6 MoM
Freddie Mercuries x 20 IC
Flutter Kick Leg Raises x 30 IC
Pickle Pointers x 20 IC
Plank Circles – 4 revolutions each direction
Scissor Kick Leg Raises x 30 IC
Heal Touches x 20 IC
Hold Plank until 6:00 am
Circle of Trust
A brief reminder to all of us that while life throws all kinds of bad stuff our way, if you look hard enough, you can find some good in it. We hear all the time about the bad things associated with Shelter in Place – and there are some really bad things – But there have been some good things too… For me those good things have been the time I have had with my family. My daughter was home from California for 3 months… We had family dinners and game nights, we did a Pub Crawl in our house (it was AWESOME!!), I focused more on my fitness and reduced the size of my FUPA (Fat Under Pectoral Area)….
What are the good things that you experienced? If you don’t know, then you are not looking hard enough… Be intentional about it… Find the Good in Everything and Everyone!!
We prayed for all those that are suffering in Mind, Body or Spirit. We asked God to give them strength and to rap us all in His loving Embrace. We thanked God for the day and asked that he protect us as we move forward in the days, weeks months and years ahead.
We prayed for all of these intentions in God’s Holy Name…. Amen!!
Naked Man Moleskin
Until next time….
Rusty…. Out!!