08/13/2021 - The Outpost - Friday the 13th IPC Beatdown

AO: The Outpost

When: 08/13/2021

PAX:

Number of Pax: 13

Pax Names: Appletini, FIB, Handy Manny, HH Gregg, Ken Doll, Powderpuff, Snorkle, Sweet Gherkins, Tailspin, Trailer Park, Uncle Rico, Waterfall,

DR Names:

Number of FNGS: 0

FNG Names: Private Ryan

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST – THE OUTPOST – 8/13/21 5:15 🔥🛠🔥

@channel Join YHC at The Outpost for a little Friday The 13th Fun.  What nightmare awaits you ITG?  Only one way to find out.  HC Below.  Come get stronger, get better…Come Get Some!  Leave the Coupons at home for this one.

I had not Q’d at The Outpost in a while, so I thought I would sign up on a Friday and being it was only a few weeks out until the IPC was in full force, I thought I would reach into the archives and pull a previous IPC.  I decided to pick the 50:40:30:20:10 reps with a 400m run in between.  I got the pre-blast up and for much of the day it looked like it was going to be only Elway and I as the HCs were light.  However, as the night went on, the PAX came through with some more HCs.  I woke up at 4:30, grabbed my speaker, cones and found some chalk before I headed over to the OP.  I arrived early to set up the cones and chalk the workout for the day.  As I headed back from the far playground, I could see the cars starting to roll in.  I headed to the flags and got the show started.

Welcome and Disclaimer provided.  Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. SSH (30)
  2. Good Mornings(10)
  3. Abe Vigodas (16)
  4. Imperial Walkers (15)
  5. Arm Circles (10/10)

The Thang

Thang 1 – IronPaxChallenge – Week 1 Workout 2018

Rinse and repeat until time for Mary (Actual IPC was 4 Rounds for Time) – We all completed 5 rounds before Mary.

50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement.

40 BigBoiSitups – feet need to stay in contact with ground at all times, chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

30 Merkins – flat back, chest to the ground, arms lock in the upward position – knees and/or thighs don’t come in contact with the ground

20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

10 Burpees

Run 400 meters

Mary (IC)

  1. Outlaws (20)
  2. LBCs w/legs held high (20)
  3. Flutter Kicks (30)

Circle of Trust

CoR: 13 PAX, no FNGs and no Elway – Trailer Park filled in as Site Q

Announcements:  Sign up for F3Naperville 5K, see Info Only for the rest

NoR

Prayer Requests:  Rusty and his father, Toady, Snorkel, and I know I am forgetting one – this is why I need to do the BB the same day!

Closing Remark and Prayer:  Similar to my Q message I shared last Saturday, prior to sending my first off to college, I replayed the same message, now after having dropped off my oldest for college.  Time goes by fast, take time this weekend to make a moment with your 2.0s or other loved ones.  Cherish the time you have together.

Naked Man Moleskin

It was great seeing everyone out this morning, especially those PAX I have not seen out in some time.  Everyone crushed the workout today.  Some got wet from the sprinklers and made some childlike noises.

Elway, my trusted site Q, was MIA.  So Trailer Park stepped up and took the lead in Elway’s absence.

Nice work men.  Until next time.

Handy Manny

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