09/24/2021 - The Outpost - Friday Fun
AO: The Outpost
When: 09/24/2021
PAX:
Number of Pax: 7
Pax Names: Bean Counter, Crab Legs, Crop Duster, Elway, Powderpuff, Snoop-A-Loop, Sweet Gherkins,
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-A-Loop
Introduction
It’ll be too dark for Football Friday, but we’ll integrate the pigskin at some point. This will be a mostly upper body sesh so we can continue our IPC active recovery and not fry our 
ahead of the 5k. We will mosey about, mostly on pavement, with pit stops on grass for PT. Bring:
+
+ Gumption
Warm-O-Rama
5:15am
-Welcome + 5 principles + Disclaimer
WOR
-SSH x 20
-Hillbillies IC ~10
-Seal Claps IC ~10
-Squats IC ~20
Commence 80s Hair Metal Music on Big Boy Speaker
-Buttkickers to end of lot
-Karaoke facing playground/switch to face high school halfway
-Grab coupons & mosey to path
The Thang
Thang 1
-Partner Coupon Farmer carry 1/2 way to pavilion – stop at midpoint for PT
-20 Coupon Merkins on my down
-Resume Partner Coupon Farmer carry to pavilion
Thang 2
-2 minute EMOM with 4 exercise rotations, 2x through
Exercise 1: 10 Irkins, 20 LBCs as many times through in 2 min
Exercise 2: 10 Dirkins, 20 Heel Touches on your 6, as many times through in 2 min
Exercise 3: 10 Coupon Curls, 20 Big Boys, as many times through in 2 min
Exercise 4: 10 Skull Crushers, 20 SSH, as many times through in 2 min
(originally wanted to go twice through, but checked time and stopped after the second time through Exercise 2)
Thang 3
-Coupon Mosey back to lot
-Two lines, run 10 yard outs catching passes from next man in line for 5 min
-Ring of Fire: 2 Merkins while others hold plank, 2x around. 5 Coupon Curls while others hold at 90 degrees 2x through
-15 seconds of stretching OYO until 6:00
Circle of Trust
Announcements/NOR
COT
Reflect on the observations from yesterday’s 4-year anniversary of F3 Naperville, and how impressive it is how many of the OGs are still getting after it. Ties to the idea that “A body in motion stays in motion.” which is a mentality we can all benefit from.
Prayer requests: Appletini’s brother, Elway’s brother, guys running in Ragnar and for a successful 5k. End with Our Father.
Naked Man Moleskin
This wasn’t as intense as my first handful of Qs, and I think it still worked well. A lot of moving around, PT and variety with the football drill mixed in.
Although not intentional, it was kind of exhilarating to get hit with the field sprinklers when moseying on the path to/from the pavilion.