08/31/2020 - The Outpost - Monday Mania at the OG Outpost
AO: The Outpost
When: 08/31/2020
PAX:
Number of Pax: 13
Pax Names: Blues Clues, Bob Ross, Brooks, Crop Duster, HH Gregg, Niners, Quarter Cart, Rusty, Serena, Shandy, Sonny Bono, Thomas Tank Engine, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
The PreBlast….
Tomorrow, the OG AO is the place to be!!
We will start moving at exactly 5:15am, so don’t be late!
You won’t need a coupon, but you will need grit and determination.
HC in the thread below, show up on time, give me all you’ve got for 45 minutes and we WILL get stronger together!
SYITG
The Disclaimer….
Not a professional, you came out on your own and are here to push yourself. I don’t know about your injuries or how to prevent them. Modify if you have to.
The conditions….
What a beautiful morning! The temperature was in the mid-60s and there was no humidity! Almost everyone showed up on time, so I knew we were going to have a great morning! As we were getting ready to begin, Shandy let me know that he was a little stiff and would like it if we stretched a little to get started… Being the accommodating Q that I am, I was more than happy to oblige…..
As soon as the clock struck 5:15am, I quickly rattled off the disclaimer and then said…..
Warm-O-Rama
Let’s Move!!
In order to help Shandy stretch, I knew we needed to warm our muscles a little, so what better way than a Moving Warm Up….
We moseyed to the skate park parking lot and stopped for:
X-Mex Trunk Rotations x 10 IC Right and Left
As we were finishing the first 10 to the right, Brooks came barreling into the parking lot and quickly made his way over to us…. Time to Mosey again.
We stopped by the baseball fields for:
Imperial Walkers x 20 IC
We moseyed a little further and stopped for:
Arm Circles x 12 F/B IC
Brooks came into the parking lots so fast that his shoes came untied…. After he got himself ready to roll, we moseyed to the Ball Field Pavilion. At the pavilion, we did our final warm up exercise:
Abe Vigota’s x 15 IC
Then we immediately jumped into the first Thang….
The Thang
Thang 1 – 5 minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
Once the timer goes off, we did a Superman Burpee (Regular burpee with a superman hold at the bottom) Ring of Fire – Each pax called the down as we went around the cirlce (13 Burpees)
We moved immediately into the next Thang….
Thang 2 – Bench Workout
20 Step Ups (each leg = 1)
Run out 25 yards and back
20 Incline Merkins
Run out 25 yards and back
20 Bulgarian Split Squats (Right Leg)
Run out 25 yards and back
20 Bulgarian Split Squats (Left Leg)
Run out 25 yards and back
20 Dips
Run out 25 yards and back
20 Decline Merkins
Run out 25 yards and back
Once everyone was finished it was time to move to our next spot… Which was back to the Skate Park Parking Lot….
Mosey to Parking Lot – Changing between Mosey, Bear Crawl, Crab Walk, Lunge Walk and Mosey
You know you are making everyone happy when the groans are louder than the mumblechatter…. Once we got to the lot, it was time for our last Thang before Mary…. Today is my youngest 2.0s – Liam – 11th Birthday… So in honor of him, we did some 11s….
Thang 3 – Liam’s 11’s
Dive Bomber Merkins (Start with 1)
Run across the Lot
Hindu Squats (Start with 10)
Run back to starting point
Continue until you get to 10 DB Merkins and 1 Hindu Squat..
After a short mosey back to the flags it was time for Mary…
6 MoM
Freddie Hammers x 15 IC
YHC screwed up the demonstration and didn’t figure it out until about the 10th repetition… This exercise is a combination of American Hammers and Freddy Mercury’s…. But I had us doing standard Freddy Mercury’s from a seated position… They still sucked, but it wasn’t what I wanted…. So I demonstrated the proper form and we did them again….
Freddie Hammers x 15 IC (done the right was this time)
Scissor Kick Leg Raises x 30 IC (a combo of scissor kicks and left lifts)
Superman to Ironman x 10 (Start with a Superman hold then transition immediately into an Ironman hold… rinse and repeat until we get to 10 of each…. An Ironman is with your arms at your side and your chest pulled higher off the ground)
Circle of Trust
After the announcements and NoR, we said a quick prayer….
We thanked God for the day, and the strength He gives us to keep pushing forward… to keep getting out of bed… We prayed for the intentions of those that were with us… HH Gregg’s mother who is struggling with some undefined pains, Tonka’s M’s cousin who lost his battle with cancer and leaves a young family behind and my son, Liam, as he celebrates his 11th trip around the sun.
As we go out into the world, we all need to continue to push forward. We all need to take on the challenge of F3’s Mission Statement….. To Plant, Grow and Serve small men’s workout groups for the re-invigoration of male community leadership!
The world needs leaders! Our country needs leaders! Our state needs leaders! Our cities need leaders! Our communities need leaders! Our family’s need leaders! Now read that in reverse…. If we start small… We can, and we WILL change the world!! All that it takes is a little GRIT and DETERMINATION!
God Bless!
Naked Man Moleskin
Until the next time I SYITG….
This is Rusty…. I’m Out!