06/26/2023 - The Outpost - Metallica Monday
AO: The Outpost
When: 06/26/2023
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
🔊 PREBLAST / THE OUPOST / 6.26.23 🔊
05:15 bootcamp
An homage to those that came before:
🤘 Never miss a Metallica Monday Mania 🤘
45 minutes of honest, hard work to kickstart your week.
Bring coupons, dudes.
Warm-O-Rama
5:15am
-Welcome + 5 principles
-Disclaimer + Count + Cite Jay-Z Izzo: “You could have been anywhere in the world, but you’re here with me. I appreciate it.
WOR
Circle up
-Side Straddle Hops in cadence (IC) x 10
-Abe Vigodas IC x10
-Hillbillies IC x10
– Karaoke facing Nequa – 1/2 way switch to Butt Kickers to end of lot
Circle up
-Thai Fighters IC x 10 forward then switch leg forward x 10 reverse
-High Plank: Mountain Climbers IC x 10 + 10 Merkins on my down (OMD) + 10 Alternating Shoulder Taps IC
-Karaoke back to flags – 1/2 way switch to face Nequa, Butt Kickers to flags
The Thang
Thang 1
-Find a partner – team farmer’s carry to drive lane cul-de-sac lot by Nequa retention pond
-Partner Dora:
- 100 Coupon Swings
- 200 Overhead Press
- 300 Curls
Accumulate reps tagging in and out with your partner and one partner run around cul-de-sac and back when not repping. During 200 OH press, Bernie Sanders around and back. During 300 Curls, Bear Crawl to loop then run the rest of the way.
Thang 2 – Station Work
– Different partner!
– Bring coupons to area and leave them (do not take with you when rotating.) 1 at each stall and 2 on each sled
Stations:
- Coupon Sleds (determine rotation pace). ~ 76 pounds of weight. Down -> 5 hand release Merkins + 5 Air Squats, then back, everyone rotates in sequence
- Partner 1: 10 Coupon Curlpress / Partner 2: 15 Merkins
- Partner 1: 10 Lion Kings / Partner 2: 10 alternating lunges (each leg is 1)
- 123# bag partner carry down and back (same path as sleds)
- Partner 1: 10 Thrusters / Partner 2: 12 Big Boys
- Partner 1: 15 Curls / Partner 2: 15 Bobby Hurleys
- Partner 1: 20 Chest Press / Partner 2: 15 air squats
- Partner 1: 6 Slam Ball reps / Partner 2: Battle Ropes
Back to Flags
Mary
LBCs x 20 IC
Ring of fire – Overhead Press x 3 and hold coupon over head until everyone has gone
Freddy Mercuries x 10
Ring of fire – Merkins x 3 and hold high plank until everyone has gone
Circle of Trust
A combination of two things that collided in my mind on a drive home from Kansas City from a cousin’s wedding yesterday…
- June 21 was Summer Solstice, “the longest day” which coincides with The Alzheimer’s Association’s biggest fundraiser. I’ve had family members on my mom and dad’s side spend the last years of their life in facilities due to cognitive decline and it’s a very tough thing to deal witness for people you hold in such high regard.
Not spoken at COT, but related, this was a tough article to read as someone who had a chance to intern for Jack Hanna during college: https://lnkd.in/g_Ns_xT8
He was such a fun and dynamic person to interact with, and his family has been so kind, generous and supportive of mine over the decades my mom has worked at The Columbus Zoo.
The Hannas participated in this article to help shine a light on Alzheimer’s Disease. Today marked the summer solstice, or “longest day” for those of us north of the equator, which coincides with the Alzheimer’s Association’s largest fundraising effort that honors the caretakers and those living with the disease.
You can learn more and find ways to support this cause here: https://lnkd.in/gmfBNKqn
- I was at a cousin’s wedding this past weekend. My dad is the oldest of five brothers and his second youngest brother’s daughter was the bride. This was his second (and final) child to get married and he was quite emotional during the celebration. He was experiencing the culmination of his kids no longer needing him the way they used to. His message to me was to see through some of the frustrating moments or trends that happen raising young kids, and know that it is bittersweet when they move on and don’t rely on you as they did when they were young. “The journey is the destination,” was the parting thought.
Connecting the dots: Hold on to memories as best you can. Frustrating moments or periods can be the things you miss when your children are grown. Write things down that are worth remembering, as it may be useful later in life.
Prayers/Intentions
Naked Man Moleskin
There was great energy on this “Metallica Monday” at the OP. The music matched the mood as guys pushed themselves through the circuits.
I looked down at the time during Thang 2 and told everyone to head back to the flags since there was only 5 minutes left … and didn’t realize that it was the last group to hit the sleds, which they didn’t get a chance to do. My bad, gents!
Appreciate the 14 that came out to start their weeks right. Until the next one!