11/01/2022 - The Outpost - LOP Ladder of Pain
AO: The Outpost
When: 11/01/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Preblast – Late Start Outpost. Join Body Glide for an Out and Back and then stick around for some coupon work. (and running). OR … if you fall victim to the Halloween late night festivities…come on out for a 6:15 start and still get your morning beatdown in. Either way…hope to see you at the Greatest Late Start Tuesday option in all of F3 Naperville. 
Drop that HC below…
Wrapped up an awesome Ruck Club at 0515 with Body Glide leading and Sir Mix-A-Lot keeping me company. Had a few minutes to get the bucket of ropes set and my speaker ready for the playlist.
Five core principals, disclaimer, mission statement, and credo recited. Let’s get warm.
Warm-O-Rama
Tappy Taps IC x 10
Imperial Walkers IC x 10
Squats IC x 5 / Burpees IC x 5 / Plank Jack IC x 5
Squats IC x 4 / Burpees IC x 4 / Plank Jack IC x 4… down to 1.
Mosey over to east end of the north parking lot.
The Thang
Thang 1 – Parking Lot
East End – 20 Curls, 20 Tri Ext, 20 Rows
Run to 1st Island and do 5 Burpees.
Run back to Coupons and hold squat for 6.
20 Curls, 20 Tri Ext, 20 Rows
Run to 2nd Island and do 10 Bonnie Blairs, each leg is half. Run to 1st Island and do 5 Burpees.
Run back to Coupons and hold squat for 6.
20 Curls, 20 Tri Ext, 20 Rows
Run to 3rd Island and do 15 Big Boys, 2nd Island for 10 Bonnie Blairs, 1st Island for 5 Burpees.
Run back to Coupons and hold squat for 6.
20 Curls, 20 Tri Ext, 20 Rows
Run to 4th Island and do 20 Merkins, 3rd island for 15 Big Boys, 2nd island for 10 Bonnie Blairs, 1st island for 5 Burpees.
Run back to Coupons and hold squat for 6.
20 Curls, 20 Tri Ext, 20 Rows.
Recover.
Mosey to Pavilion with Coupons.
Thang 2 – Pavilion – Increasing Circuit
Goblet Squats x 5
Dips x 5
Thrusters x 5
Irkins x 5
25 Jump Rope Revolutions
Repeat above adding 5 reps to each except always 25 Jump Rope.
Continue adding 5 each round until time is called.
Mary
American Hammers IC x 10
Flutter Kicks IC x 10
Buzzsaws IC x 10
Leg Climb x 3 Rounds 5 Reps
Recover, recover
Circle of Trust
Count – 8
Announcements – Thanks Chaps!
Name-o-Rama – Dilbert, Buttermaker, HH Gregg, Cowpie, Thumb Drive, Snow Cone, Chaps, Bean Counter.
CoT
I talked to the PAX about the beauty of this group and how we push each other AND celebrate each other. In the past, it always seemed to be a me vs you type of mindset that we were in. Especially as young men trying to find our place. In F3, I have noticed more and more that it is not only ok, but encouraged, to celebrate your brothers’ accomplishments. This can (and has) carried over into life outside of F3 too. When I see someone pushing past a milestone, setting a new PR, posting an extra day, etc…I feel pride in that accomplishment as well because it means my fellow PAX have achieved something and it is worth celebrating. Our good buddy Cowpie had something awesome happen at work this week and I can’t help but feel happy and prideful for his accomplishment. Same goes for when I see someone like Chaps finishing a sprint ahead of me or someone logging their 3rd EC run of the week. It is their accomplishment…their hard work…but we all push each other out here and we all encourage the mindset of reaching goals and being recognized for it. Continue to carry this out here in the gloom and in ‘the wild’.
Naked Man Moleskin
It was a great day to double tap. Excellent fellowship and mummblechatter between the two workouts. Perfect size crowd for this Q. Benefit of the late start is the beautiful sunrise that we got to witness. We won’t see those for a little while at the 0515 starts.
Cowpie’s M (and my co-worker) was Qing for FiA this morning and I shared today’s workout with her last night. She executed a very similar (if not the same) workout for the FiA PAX this morning and they all thought it was a burner as well as the PAX this morning. I thought that was pretty cool to do and to hear.
On site Cider-Teria courtesy of Dilbert was awesome. Thank you, brother.
Always an honor – BC