11/26/2021 - The Outpost - Friday Morning Circuits
AO: The Outpost
When: 11/26/2021
PAX:
Number of Pax: 6
Pax Names: atat, Bronco, Daisy, HH Gregg, Snorkle, Sputnik,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
Preblast – OutPost – 0515 – Friday Morning Circuits
Get up early Friday and join me to either 
or 
all those extra calories you’re consuming today. The choice is yours. Enjoy your Queen while you can. No coupons, pavement shoes (we’ll be in the pavilion), warm gloves. I’ll bring the toys. No running. Some stations will get your heartrate up, some will be active recovery. Different exercises and equipment than you’re used too with muscle groups we don’t typically focus on. 5 minutes of warmup, 40 minutes of work. You’ll be glad you did. Pls HC by 9pm so I can dial in how many stations we need. SYITG!
Warm-O-Rama
Quick and easy
Movivators from 5
Arm Circles
Michael Phelps
Tappy Taps
The Thang
2 Circuits/2 rotations per circuit/8 stations per circuit/1 minute per station w/ a 10 second transition
Approximately 10 minutes per rotation
Circuit #1 – 2 times through
Battle ropes – alternating arms
Shoulder flys w/ dumbbells (to the side)
Slam ball – 30lbs, ground to overhead and slam
Big Boys w/ ab mat & 10lbs slam ball
Kettle bells – squat to upright row
Bosu ball mountain climbers
TRX chest flies
Wall ball – 18lbs traditional squat and toss wall ball
Circuit #2 – 2 times through
Battle ropes – arms in unison
Shoulder flys w/ dumbbells (to the front)
Step-ups w/ 50lbs sand bag
Push ups w/ 10lbs slam ball alternating arms
Kettle bells – single arm KB swings
Bosu ball supermans
TRX I-T-Y
Medicine ball – laying down over head to knee, alternating knees
Finished at 6:03am
Circle of Trust
Sharing a Swedish Proverb I heard at chruch
“Joy shared is doubled, Sorrow shared is halved”
This reminds us that we must engage with our families, friends, and F3 fellowship to spread joy to others and reach out to someone when we need to be lifted up.
Naked Man Moleskin
Not much chatter, everyone putting in solid effort the day after Thanksgiving. I truly appreciate the 5 PAXs that trusted me to help start their Black Friday.