10/04/2021 - The Outpost - Monday Grind
AO: The Outpost
When: 10/04/2021
PAX:
Number of Pax: 16
Pax Names: Ballboy, Bean Counter, Captain Underpants, Crab Legs, Crop Duster, Elway, HH Gregg, Ken Doll, Mr. Miyagi, One Eye Willy, Powderpuff, Rhinestone, RoachCoach, Toadstool, Twilight,
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
PRE-BLAST Outpost | 10.4.21 5:15 | Start your week right with a total body burner at the OJ AO. Tunes will be flowing, sweat will be pouring and we will get 100 basis points better, together AYE ?
Warm-O-Rama
Welcome + 5 principles + Disclaimer + Description
WOR
-SSH x 20
-Hillbillies IC ~10
-Seal Claps IC ~10
-Plank calf stretch R/L
-Mountain Climbers IC ~10
-Karaoke to middle of lot,
-Parking space shuttle in 2 lines to end of lot
The Thang
Thang 1
-2 lines, Indian Run on path toward basketball courts. Stop halfway and do 20 Merkins on my down
-Resume Indian Run to basketball courts for Vicious Circle + Fox Hole (2 PAX on end run to center court, complete 1 Merkin rollover to 1 Big Boy 3x through), run to front of line when done. Each PAX goes to Fox Hole 2x
-Laps included: gentlemen’s mosey, side shuttle facing out/in, bear crawl, Bernie Sanders, lunge walk.
Thang 2
-Mosey back to flags (stop 1/2 way and do 5 Merkins shorted on way out, then 10 Hydraulics OYO)
-Grab coupons and mosey over to shelter for Up & Overs (two lines, opposite sides of picnic table row. Go up-and-over each one. Once finished on the grass side, do 20 big boys, once finished on the pavement side, do 10 curl thrusters. 3x through
Mary
-Thunderstruck (hold plank and Merkin every time you hear Brian Johnson say “thunder”)
-Ring of Fire: 5 coupon curls and hold at 90 degrees when not curling.
6:00 – Recover, recover
Circle of Trust
Announcements/Count/NOR/COT
Each one of today’s exercises was taken from a different Q’s workout I’ve been to (Shirley, Flush, Muggsy, PowderPuff). My first several Qs I was focused on doing things I’ve never done before and being unique. While different is good, what’s great about F3 is that there are some really great PAX to model after and draw inspiration from both in terms of workouts and how they conduct themselves in life. So I’m going to lean into that a little more going forward and stop trying to re-invent the wheel.
Prayer requests: Elway and Appletini’s brothers
Naked Man Moleskin
AAR: keep improving intro exercise commands; and “in cadence” and “on my down” are not synonymous – don’t use both for one exercise…!
We had 5 “Respect” PAX at this bootcamp, which was great to see. Ties to the COT about drawing inspiration from those around you.