04/04/2022 - The Outpost - Never Miss a Monday
AO: The Outpost
When: 04/04/2022
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
PREBLAST – THE OUTPOST – 4.4.22 5:15AM
Who: YHC & Friends
What: A full body burner that will involve:
– A coupon
– Strength, speed, endurance
– Great music
– Your soul
Where: (see above)
When: (see above)
Why: Because Memorial Day pool openings are 58 days away
Warm-O-Rama
5:15am
-Welcome + 5 principles
-Disclaimer + Description
-Count
WOR – Coupons in circle
-SSH IC x16
-Abe Vigodas IC x16
-Seal Claps IC x16
-Squats, On My Down x16
-Buttkickers to midpoint, 2 line parking space snake to end of lot
-Copperhead Squats OMD x16
-Lateral shuffle to coupons, switch facing directions midway
-Grab coupons – partner up
The Thang
Thang 1
-Partner Farmer’s Carry to lit cone – line up
-Motivators from 5
-Partner Farmer’s carry to gazebo at baseball fields
-2 minute EMOM with 4 exercise rotations, Focus on good form, not speed
Exercise 1: 10 HR Merkins, 20 Swings AMRAP in 2 min
Exercise 2: 10 Derkins, 20 Step-ups, AMRAP in 2 min
Exercise 3: 10 Coupon Curl Press, 20 LBCs, AMRAP in 2 min
Exercise 4: 10 Skull Crushers, 20 Squats, AMRAP in 2 min
Rinse & Repeat ⬆️
-Partner Farmer’s Carry back to cone
-Motivators from 5
-Partners Farmer Carry back to flags
Thang 2
-4 Corners: Coupon Mosey on long sides, Rifle Carry on short sides – wait for Q instructions at each corner
Corner 1: Curls, on my up
Corner 2: Overhead press, on my up
Corner 3: Squats, on my down
Corner 4: Lateral Lunges, on my down
-10 yard football outs, 2 lines
-Hand Release Merkins x20
6:00, recover, recover
Count
Announcements
Name-o-Rama
Circle of Trust
A lot of COTs suggest getting out of your comfort zone. I think it’s important to embrace the things you’re good at and accelerate those skills, but equally as important to try things that you’re not good at. I saw that firsthand this past weekend at an OCR training with the Revolution Fitness group. Several F3 PAX joined for a training led by an expert endurance/OCR athlete set up by Hootie. It was quite humbling for many of us. It highlighted how many F3 PAX aren’t afraid to let their guard down and try something new, even if they aren’t “skilled” at it, and may look bad doing it at first. That’s a great thing in my opinion, to surround yourself with people who have this type of mindset. It can only lead to growth and improvement.
Prayer requests: those who may be navigating mental health situations. And all those we hold silently in our hearts.
Naked Man Moleskin
The forecast said there was a 100% chance of rain between 5-6am, so I built a workout to be under a pavilion cover most of the time. Sure enough, it didn’t rain (it rarely does during workouts), and I had a couple of audibles in real time with the four corners and 10-yard football outs.
Appreciate the effort of those who came out. OG OP 4 Ever!