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 :fire: or :face_vomiting: 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.

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