05/09/2023 - The Outpost - Late Start Crew: the usual suspects, with sun birds migrating in :)

AO: The Outpost

When: 05/09/2023

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: HHGregg


Introduction

:op: PREBLAST LATE START :outpost:
The Outpost Tuesday 5/9/2023
@channel
Join your late start crew for a full body bootcamp, we push each other for 45 to get better:muscle::man-gesturing-ok:. HC below and bring a coupon.

Warm-O-Rama

  • 1 Capri lap
  • SSHs (~15)
  • Imperial Walkers IC (~10)
  • Good mornings
  • Abe Vigodas
  • Side to side splits (?)

The Thang

Move with purpose to tennis courts

  • Block and Bear to end of lot
  • 1 arm farmer carry alternating every  50 feet 

 

Thang 2 Four corners of pain – ladder progression

  • Do the exercise at each corner when you get there
  • Progression
    • Corner 1-2-1
    • Corner 1-2-3-2-1
    • Corner 1-2-3–4-3-2-1
    • Corner 1-2-3-4-1-4-3-2-1
  • Bernie Sanders forward and do each exercise IC, runback OYO do each exercise OYO, hold plank at start for the 6
  • Exercises:
    • Starting point (corner 1) – 20 Curls, 20 Tri Ext, 20 Dips: IC
    • 2nd corner – 5 Burpees
    • 3rd corner – 10 merkins
    • 4th corner – 15 Squats
    • 5th (1st) corner 20 Bobby Hurleys

 

Move with purpose to Flags

  • Pax’s choice carry

6 MOM 

  • Plank Drag: High Plank and pull coupon from left to right with RH and Vice versa
  • Plank reach: Low plank  and touch coupon in front of you
  • ran out of time

Circle of Trust

COT

  • Wisdom heard: You are the main star and protagonist of your own life, you write the screen play, make it  great and make it happen. Good reminder for me.
  • Prayers for Texas shooting victims, Maddog, Hot Box – silent prayers to your personal Sky Q.

Naked Man Moleskin

Thanks to all the men for joining in this workout!

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