04/10/2021 - The Outpost - Jump Start to the Weekend!

AO: The Outpost

When: 04/10/2021

PAX:

Number of Pax: 7

Pax Names: Captain Underpants, Chaps, HH Gregg, Moonlight, Woodwind,

DR Names:

Number of FNGS:

FNG Names: Boo Boo

QIC: Rusty


Introduction

I have been feeling like a Sad Clown lately because of my injuries and inability to post consistently.  So to combat the dreaded disease, I decided to sign up for some posts in the coming weeks.  When I opened the Q Schedule I was shocked to see that Saturday at the Outpost was open!  I quickly signed up for it before someone else grabbed it.

Then Thursday rolls around and I go for my second Covid vaccination…. By Thursday night, I can barely lift my arm and I am feeling kinda crappy.  By Friday morning, I am starting to think that I might have to ask someone to take over for me….  Thankfully I was feeling better by Friday night.

So, now that I am feeling better, I start thinking about what I want to do…. My pre-blast already told everyone to bring a jump rope…. So I know we will be doing that… but what else can I come up with to make it suck really bad, but make us all stronger in the end…. Read on and you will see what we did….

I arrived at The Outpost at 6:45am to warm up and stretch.  Because of my injuries (and probably my age too), I have been doing some hip flexor and hamstring stretches as well as some shoulder mobility exercises with Indian Clubs.  What are Indian Clubs you ask…. Well that is exactly what Chaps and Captain Underpants asked too… So I gave them a crash course in the basic movements and let them have a try…. Basically, they are weighted clubs that help to promote shoulder strength and mobility.  If you want more information on them, just ask…

As 7am strikes on the clock, we toss the Indian Clubs in my truck and move towards the flags.  On the way, I let everyone know that I am not a professional.  I don’t know how to prevent injury, I don’t know about anyone’s injuries and all the exercises I am leading are suggestions.  However, I asked everyone to push themselves, but don’t hurt themselves and modify if they have to….

Warm-O-Rama

We took a nice mosey around the parking lots stopping occasionally to do the following exercises.  We ended up at the pavilion by the ball fields.

WoR

Good Mornings x 15 IC

Hip Flexor Stretch x 15 IC

Arm Circles x 12 F/B IC

Abe Vigota’s x 16 IC

Imperial Rockettes x 20 IC

Calf/Groin Stretch from plank & downward dog

Tappy Taps x 15 IC

The Thang

Thang 1 – Bench Workout (using the picnic tables)

25 Step Ups

Run out 50 yards and back

25 Incline Merkins

Run out 50 yards and back

25 Bulgarian Split Squats (Right Leg)

Run out 50 yards and back

25 Dips

Run out 50 yards and back

25 Bulgarian Split Squats (Left Leg)

Run out 50 yards and back

25 Decline Merkins

 

Mosey School lot

 

Thang 2 – Partner DORA

100 – Mountain Merkins (4 mountain climbers + 1 Merkin = 1 Rep)

150 – Hindu Squats

200 –  LBCs

Partner 1 Exercises

Partner 2 Runs out about 25 yards and does 100 jump rope revolutions, runs back and relieves partner.  Rinse and repeat until all exercises are complete.

 

Mosey back towards the flags

 

Thang 3 – Burpee Ring of Fire

All pax start jumping rope.

Each pax in turn moves to center of circle and does 5 burpees

If/when a pax misses the rope, they drop and do 1 burpee

Keep going until all pax complete their burpees

 

Thang 4 – Gung Fu Breathing Exercise

From Horse Stance, fists at hip/belt line.

Breathe in deeply.  Slowly exhale breath while pushing hands out.

Repeat several times.

Transition to low gung fu stance, continue breathing exercise with transitioning lead/side.

Continue until time is called.

 

6 MoM (5 min)

Static Hamstring Stretch w/ Breathing exercise

Standing Side Bends x 20 IC

Freddie Mercury’s x 20 IC

Hip Flexor Stretch x 16 IC

 

Circle of Trust

We prayed for Appletini’s Brother, Tom, and Cupcake’s neice as they both battle cancer.  We thanked God for all the blessings in our lives and asked for His protection as we go about our daily lives.  We asked him for the strength and wisdom to speak up when we need to.  As leaders, we are not made to fit in…. we were born to stand out!

Amen!

Naked Man Moleskin

Thanks to everyone who came out to workout with me today.  I hope it was challenging and fun.  I know that I hated it and enjoyed it at the same time.

 

Until next time…..

I am Rusty and WE are F3 Naperville

 

Rusty Out

NEVER STOP MOVING

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