02/07/2022 - The Outpost - I a-DORA Mondays!
AO: The Outpost
When: 02/07/2022
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
If you have Q’ed a few times you can probably agree with me that part of the planning process is coming up with a beatdown that is challenging, creative and not too confusing to execute…. Well, I had this plan in my head of what I wanted to do, but wasn’t exactly sure how it would play out…. There were the usual questions:
- What will the weather conditions be like?
- How many HCs will I get?
- How many of the HCs will Fartsack? (In this case it was two…. Roach Coach and Mr. Miyagi)
- Will my plan be challenging enough for the general PAX?
To make matters worse (at least in my own head), I have these three sleds that I really wanted to use…. So as the HCs started rolling in, I had to keep modifying my plan to come up with a beatdown that worked…. Below is what happened…. Read on to see what we did….
Warm-O-Rama
Warm O Rama (10 min)
Mosey around AO stopping to do the following:
Motivators from 8
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
Rusty Moroccan Night Clubs x 20 IC
Groin and calf stretches from Plank
The Thang
Thang 1 – 4 man DORA 1-2-3
Form teams of 4 pax….
Load the sleds with coupons
Pax 1 Bernie Sanders the sled out and back (about 100 yards total) then switches with one of the other Pax.
Pax 2/3/4 Perform DORA
Pax 2 runs out 50 yards and back
Pax 3 & 4 perform exercises
100 Burpees
200 Big Boy Situps
300 Squats
Rinse and repeat until all exercises are complete
Mosey to the next parking lot with coupons
Thang 2 – 4 Corners… Let’s make it 5 Corners….
Exercises:
25 Coupon Curl to Overhead Coupon Press
25 Alternating Leg Raise Merkins
25 2-count Mountain Climbers
25 Isometric W Extensions (Lat Pull Downs)
25 Coupon Swings
If you finish early, lunge walk to 1st island and back until the six is in.
Mosey back to flags.
6MoM
Flutter Kicks x 30 IC (Variable Cadence)
Oblique Crunches x 15 IC R/L
Box Cutters x 15 IC
Superman to Ironman x 10 – single count
Circle of Trust
The Fartsack has a strong gravitational pull…. By this I mean that once you are in it’s nice cozy grasp, it can be hard to escape. I admitted to the men around me that, since returning to the gloom from my knee surgery, I have been struggling to escape the fartsack. The way I have chosen to overcome the effects is to sign up for 10 Q spots in January and February…. And I can say, that it has been helping. I am still not posting as often as I would like, but it is getting better. My encouragement to the men around me is twofold…. First, put your name of the Q-Sheet. And second, think about all the men who have not been out in a while…. “The Kotters”…. and reach out to them. They may be struggling like I have been and just need someone to push them into getting back out.
We prayed for all those suffering in mind, body or spirit. We asked God to wrap all those who are suffering in His loving embrace and to give them the support and comfort they need. We thanked God for the strength needed to beat the fartsack and to continue to get better each day. We prayed for all of the intensions we hold in the silence of our hearts. For all this, we prayed in God’s Holy Name…. AMEN!
Naked Man Moleskin
Don’t let the fartsack win!
Cease the Day!
And as always……
NEVER STOP MOVING!
Until next time….
I am Rusty….. And we are F3 Naperville!