06/21/2021 - The Outpost - Last Minute Grab
AO: The Outpost
When: 06/21/2021
PAX:
Number of Pax: 9
Pax Names: Crop Duster, Handy Manny, Ken Doll, Nala, RoachCoach, Snoop-A-Loop, Twilight,
DR Names:
Number of FNGS: 1
FNG Names: Nomad, Hacksaw
QIC: Nala
Introduction
YHC was riding up to a Fathers Day get together with the family. The 15 year old 2.0 was driving, so as a distraction, turned to slack to see what was going on. Saw Cropduster looking for a Q at OP. YHC knows the best way to get the week started right and not find excuses is to Q, so I snagged it.
There was not a lot of time to really think through a solid beatdown, so YHC kept it simple with 11s to chew up time, burn some calories and ensure we all had a good start to the week.
After tornado sirens (prayers for the east side HIMs) drove YHC, the M and 2.0s to the basement for 20 minutes, it was finally time to get some sleep.
The 4:35 alarm came early – good think YHC was on Q, it would have been easy to stay in bed!
After a quick drive over to the OP, PAX started to roll in.
The core principles were stumbled through – clearly I am not a professional and we were off!
Warm-O-Rama
We started with a few High Knees on our own to open up the joints as Ken Doll finally made it, then moved on to:
20 High Knees In Cadence
10 Tappy Taps
40 SSH In Cadence (speeding up every 10)
10 Good Mornings
10 Arm Circles forward/10 Backward/10 Seal Claps/10 Overhead Claps/10 Grady Corns
Capri lap.
Grabbed coupons and moseyed over to the pavilion by the baseball fields for Thang 1.
YHC is grateful for Roach Coach who must have been a lifeguard – he notices everything, like small bits of glass and warned pax to watch out as they arrived at the pavilion.
The Thang
Thang 1: 11s
Keep it simple – 11s – Hand Pass Merkins (one hand on coupon, one hand on ground, do merkin, switch hands, do merkin – that’s 1) and Bonnie Blairs (each leg half) on the path.
Shortly after we started Roach Coach noticed another HIM jogging on the path, yelled out Free Workout for Men – come and join. The HIM told the person he was talking to on the phone he had to go and without missing a beat joined us.
Thank you Cropduster for taking the FNG under your wing and helping him through the beatdown.
PAX finished 11s pretty much around the same time, we grabbed coupons and moseyed back to the flags.
Thang 2: Curls and Crushers (Bis and Tris)
Sort of a modified DORA here – planned on doing 100 curls, skull crushers and squats, but time forced us to wrap up after just 100 of each.
Partner 1 did exercise by the flags, partner 2 ran to the edge of the parking lot and back.
Mary:
20 LBCs in Cadence
10 LBCs with legs to the right
10 LBCs with the legs to the left
Hamstring Stretch, Runners Lunge (each Leg), Quad Stretch (each leg)
Circle of Trust
Father God,
As we celebrated Father’s Day yesterday, let us continue to look to you as the example of what a perfect father should be. Let us be a good example for our kids, and be someone who they can look up to. Let’s pray for those affected by the storms, and special prayers for Roach Coach’s daughter, travelling to Boston for her first business trip.
Naked Man Moleskin
YHC tries to add two step moves into 11s, mainly because getting somewhere, getting down and doing 1 merkin seems like a lot of running for 1merkin, hence each leg counting as 1/2 or doing hand pass merkins, where 2 merkins count as 1. That said – YHC also never seems to remember how long a whole set of 11s takes and runs out of time for Thang 2 all the time!
Hats off to our FNG Nomad, who was probably on his way back home and joined us. I look forward to seeing him again soon, seems like he’s just about crazy enough to embrace all F3 has to offer!
Hakuna Matata