11/08/2021 - The Outpost - Metallica Monday
AO: The Outpost
When: 11/08/2021
PAX:
Number of Pax: 9
Pax Names: Bean Counter, Cannoli, Captain Underpants, Chachki, One Eye Willy, Shandy, Tailspin, Ted Lasso, Twilight,
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast Outpost 11/8/2021 5:15am @channel Its time for some OG Metal at OG OP! We’ll call it 
Metallica Monday Join me for a full body beatdown where we will pump some muscles and cover some ground. Bring your coupons, gloves, and stretch out your neck beforehand because the head banging will be real. SYITG.
Beautiful Weather this morning. Got to the AO a little early and dropped off a football at the base of the bridge. We would use this later.
Planted the flag. Circled up. Recited the 5 core principals and disclaimer. Time to warm up!
Warm-O-Rama
SSH IC x 10
Mountain Climbers IC x 10
Imperial Walkers IC x 10
SSH IC x 15
Mountain Climbers IC x 15
Imperial Walkers IC x 15
SSH IC x 20 (last 10 FAST)
Mountain Climbers IC x 20 (last 10 FAST)
Imperial Walkers IC x 20 (last 10 FAST)
We are warm and YHC is out of breath! Mosey to Pavilion with coupons.
The Thang
Thang 1 – 10/20/30 Coupon Work
Round 1 – 10 Coupon Curls, 10 Overhead Press, 10 LBCs w/Coupon Overhead, all on my count.
Round 2 – 20 Coupon Curls, 20 Overhead Press, 20 LBC’s w/Coupon Overhead, all on my count.
Round 3 – 30 Coupon Curls, 30 Overhead Press, 30 LBC’s w/Coupon Overhead, all on my count.
Leave Coupons here. Rebel Run to Pavilion between baseball fields.
Thang 2 – 10/20/30 Coupon-less Work
Round 1 – 10 Burpee Box Jumps onto Bench, 20 One Leg Squat (10 each leg), 30 Dips. OYO Hold Squat for 6.
Round 2 – 10 Burpee Box Jumps onto Bench, 20 One Leg Squat (10 each leg), 30 Dips. OYO Hold Squat for 6.
Round 3 – 5 Burpee Box Jumps onto Bench, 10 One Leg Squat (5 each leg), 15 Dips. OYO Hold Squat for 6.
Mosey to east base of the bridge.
Thang 3 – Modified Absolution/Chilly Jack?
8 count exercise. In high plank position.
- Left Shoulder Tap
- Hand Back Down
- Right Shoulder Tap
- Hand Back Down
- Down Merkin Position Hold
- Legs out (Plank Jack)
- Legs In
- Up on Merkin back to high plank.
Did 5 Reps IC then line up to Sprint 1/3 of the bridge. Do 5 more reps IC, sprint back to base. 5 more reps IC, Sprint 1/3 of the bridge. Hold Squat for 6. Sprint back to base.
Grabbed my ‘hidden’ football and we did a football toss back around the ‘long way’ to the pavilion where our coupons were waiting.
Football Toss – PAX in the back throws the football up to the PAX in the front of the line. If PAX does not catch the ball, 1 burpee then get in the back of the line. If PAX catches it, they can catch their breath while the line passes them and then get in back of line. They will now throw to the PAX in front of line…etc.
Thang 4! – Hello again, coupons.
Round 1 – 10 Chest Press, 10 Goblet Squats
Round 2 – 20 Chest Press, 20 Goblet Squats
Mosey back to flags for Mary
Mary
Big Boy Situps with Coupons on my up x 10
American Hammers with coupons, each side is 1 on my count x 30
LBC Ring of Fire. PAX hold the top of the LBC while PAX take turns doing 5 straight count LBCs. We got through the circle once and had time for a second round of 3 LBC’s each.
RECOVER!
Circle of Trust
Count – 9
Announcements – Thanks Twilight!
CoT/Prayers
This past weekend I participated in a football tournament. I agreed to play with a team and for a captain that I had never played for before. I had my doubts and preconceived ideas going in to it, but I decided to set it aside and give it a shot.
The game did not go well. It did not go well for one major reason. Leadership. I continue to be surprised at how much lack of leadership some people have, yet they are in leadership positions. How spoiled are we here in F3 to constantly be surrounded by quality leaders? The captain for this team did not engage with the team. He didn’t direct players throughout the game. He did not tell guys what position they needed to play and when. He didn’t really do anything. Then I noticed something; he had a t-shirt on with the team logo on the front, but the back said “Owner”. Not Captain. Not Coach. Owner. Something great about F3 is that the Q is always participating in the workout. Leading from the front. Going through the burn WITH you. This “Owner” did not play a down. He did not participate. This really hit home the attributes that really make a great leader. Think about that today, throughout your week, etc. What makes you a good leader? Whether it be at home, with your kids, co-workers, teams, etc. What do you need to improve on to be the leader? How can you engage? Don’t be the guy sitting on the sidelines that doesn’t give direction to your team.
Naked Man Moleskin
Thank you Twilight for stepping in last minute to cover SiteQ duties. Hope you feel better Crop Duster.
Today’s workout was a fun one for me. I thought I kept us moving from the start and I know I was out of breath quite a few times myself. I had to adjust some of the reps on the fly to make sure it all fit.
It was good to see One Eyed Willy leading some of the sprints. Dude is killing it. Cannoli back in action! I saw him at Caputo’s Saturday and he gave me the ole SC. I am glad it worked out! The group of men this morning really brought it for all 45 minutes. Chachki, who said he may not be able to move too much, was hanging with the group the entire time!
Today’s Metallica Playlist:
Battery
Sad But True
Creeping Death
No Leaf Clover
The Four Horsemen
Harvester of Sorrow
Damage, Inc
The Struggle Within
I think it is actually impossible to pick one song per album for a 45 minute workout. That is alright, I guess that just means we will need to have a Metallica Monday part 2!
Honored to lead – BC