02/25/2023 - The Outpost - OP7 Ale Fest 2023 Bootcamp

AO: The Outpost

When: 02/25/2023

PAX:

Number of Pax: 8

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: HHGregg


Introduction

:f3: PREBLAST OP7 :f3:
Saturday February 27, 7:00AM
It is Winter Ale Fest at the Outpost and we will have a Beer themed boot camp.
Bring coupons and shoes for all surfaces since the parking lot is taken over by the Ale fest.
We will work hard to help offset any of that Ale you may consume and yes we will provide FREE samples of brew!
HC below :beers:!  YES, FREE BEER! (edited) 

Warm-O-Rama

  • SSHs (~15)
  • Imperial WalkersIC (~10)
  • Arm circles FWD & RVS (~10)
  • Abe Vigodas IC (~10)

The Thang

Move to Bridge

  • Mosey 30%  – thigh stretch
  • Bernie Sanders – Calfs & knee grabs 
  • Run  50%  – Splits
  • Sprint  – Worlds greatest Stretch right leg
  • Sprint  – Worlds greatest Stretch left leg
  • Sprint 

Bridge Dora: 100 merkins, 150 LBCs, 200 Squats – Bernie Sanders up, run down

Run to middle of bridge and flash traffic with 15 monkey humpers ????

Run back to flags

Top Gun 10 minutes

       10 reps of each w coupon and repeat over and over

  • Curls
  • Skull Crushers
  • Bent over Rows
  • Standing Rows
  • Overhead press 

        Every minute Danger zone: 3 Burpees

Squat TABATHA 30-10 5×4 =14 min

        OMD /AMRAP/ Cadence-Slow

  • Goblet Squats
  • 1 leg RDL with other leg raised behind (RL, LL)
  • Back Lung squats with leg raise (RL, LL)

6 MOM 

  • Windshield wipers over coupon
  • Out and in to each side of coupon

 

Circle of Trust

  • Shared how the following poem was a good motivation I shared with my daughter, read a short version of this:
    • “I bargained with Life for a penny,
      and Life would pay no more,
      However I begged at evening
      When I counted my scanty store;
    • Life is a just employer.
      He gives you what you ask,
      But once you have set the wages,
      Why, you must bear the task.
    • I worked for a menial’s hire,
      Only to learn, dismayed,
      That any wage I had asked of Life,
      Life would have willingly paid”
      ― Jessie B. Rittenhouse
  • Prayers for Hot Box, Boy Sandwich’s M, Boss Baby and his family R.I.P.

Naked Man Moleskin

Great group of HIMs for the workout today, thank you for  your support!

FNG “Boolean” had a great attitude and it was great to have him, I think he will be a great addition to our group. Looking forward to his 2nd post.

As usual we ran short of time but we got in just about all the planned, but we did not get a chance to do the Ultimate Frisbee drills I was planning.

We sampled beer to the pax since I had a variety of micro-brews I wanted to share:beers:

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