02/22/2020 - The Outpost - Paver Infused Beatdown – Early OP
AO: The Outpost
When: 02/22/2020
PAX:
Number of Pax: 13
Pax Names: Blues Clues, Hamburgler, Handy Manny, Mr. Miyagi, Muggsy, Quarter Cart, RoachCoach, Shandy, Snorkle, Waterfall, Wham, Woodwind, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Handy Manny
Introduction
I had this workout planned early in the week and was locked and loaded Friday. HC’s were coming in and Shandy was placing bets on if I had Smurf Jacks on the docket for the EOP beatdown. Truth is, I did not intend to have Smurf Jacks as part of the workout, but modified late to include it in today’s fun. It ended up that the combo of Bonnie Blairs and SJ’s and Squats and SJ’s is quite potent.
Saturday morning, I arrived early to get setup and there was Muggsy already getting after it with a run/pull up individual warm-up. Other PAX were rolling in and meeting up for a team Ragnar run. I headed to the pavilion, wrote out the Thangs, got the music ready and then headed back to the car and got the pavers out of the car. It was time and we got started.
Conditions: 25 degrees, slight wind, dry conditions
Welcome PAX
Disclaimer Provided
Warm-O-Rama
Warm-up (IC)
- Goofballs (20)
- Abe Vigodas (15)
- SSH (30)
- We’re Not Worthy (15)
- Arm Circles (10/10)
- Imperial Walkers (15)
The Thang
Broke up into teams of 3 and within those teams determined who will be PAX 1, 2, and 3. PAX 1 and 2 grabbed 2 pavers each and we all headed to the shelter for Thang 1.
Thang 1 – Shoulders 3X3 Round 1 (3 Rounds) Teams of 3
- PAX 1 – runs to playground and performs 10 Pull-ups
- PAX 2 – Carolina Dry Docks (AMRAP)
- PAX 3 – Seated Bent-Over Lateral Raises w/Pavers (AMRAP)
Once PAX 1 completes 10 pull-ups, return and relieve other PAX – rotate and get through 3 rounds of each exercise
Thang 2 – Legs 3X2 Round 2 (2 Rounds) Teams of 3
- PAX 1 – runs around parking lot with pavers
- PAX 2 – Bonnie Blairs (25 each leg =1) – Smurf Jacks (25) repeat until relieved
- PAX 3 – Squats (25) – Smurf Jacks (25) repeat until relieved
Once PAX 1 completes run, return and relieve other PAX – rotate and get through 2 rounds of each exercise
Thang 3 – 3X3 Round 3 (3 Rounds) Teams of 3
- PAX 1 – Bear Crawl around circle drive and perform 5 Burpees
- PAX 2 – Forward Arm Raises w/Pavers or (AMRAP)
- PAX 3 – HR Merkins w/Pavers (AMRAP)
Once PAX 1 completes Bear Crawl and Burpees return and relieve other PAX – rotate and get through 3 rounds.
We ran out of time an teams only made it through 2 rounds of Thang 3.
Mary (IC)
- Gas Pumps (20)
- Box Cutters (15)
- LBCs (20)
- Flutter Kicks (20)
Circle of Trust
CoR
Announcements
- FMSC Event March 2. Sign Up
- QSource
- Wednesdays at Panera
- Fridays at Village Grind
- Run Ranger Run
- Black Diamond workouts now available
- Polar Plunge
- CPR training
- New AO… Launchpad now open
NoR
Prayer Requests
Thanks for providing this stage and the opportunity to lead you this morning and for all those that came out to support me and each other here today and everyday.
Having a rough week at work, I happened to start reading a book while on the train on Monday called, “Think Like A Warrior” After reading through the first few chapters, there were messages and themes that came out of those chapters that seemed to be directed at me for that specific moment in time. I hared a brief message from the first few chapters.
Man was offensive coordinator with a new spread offense in the NFL got hired on as the youngest head coach in the NFL, where everything was going great, but he did not live up to expectations winning only a handful of games in his first few seasons before being fired. Ultimately he took a head coach job at Wisconsin State, where his motto was Winning is Everything. The team did not perform and he punished them for not winning through horrible workouts, but it did not change behaviors or his results.
He then has this dream where he meets John Wooden – winning head coach in NCAA history, winning 10 titles and having multiple undefeated seasons, and the longest winning streak. John Wooden talks about his failures and it took him over 20 years in the high school and college level before he started to see success. And through the conversation, the main point he stated was that the coach was focused on the wrong thing – winning is not everything. You should only focus on the things you have control over, your effort and your attitude. There are some things that are just out of your control that you should not focus on nor stress over. You should focus only on ensuring you are giving your best effort and maintaining a positive attitude to all that you do and if you can say that you have done that you should feel a sense of success and accomplishment. The coach instituted this philosophy with his team and they won a game before facing a #4 ranked Michigan State team. The team on paper was clearly overmatched, outmanned and were 28 point underdogs. However the team fought and played their best game of the year while falling just short of delivering a great upset. Although they did not win the game, the team gave their best effort and fought until the very end, and for that the coach was happy and praised his team for their efforts – whereas prior he would have focused on any negative part of the game and the fact that they lost.
So the point is some things are out of your control. You cannot control everything. Don’t waste a single minute on worrying about them. Only focus on the things you can control, your effort and your attitude.
Let us pray
Lord thank you for bringing these men together this fine morning to better themselves. Every day brings with it new challenges and opportunities. Give us the strength to overcome, learn and grow. Help us all cast a shadow of influence on those we touch. We give prayers to those that are suffering, lost and searching for their way in life. Look over those that are traveling this weekend. Special prayers to Bump’s family, Noonan’s family, those PAX in the middle of job search/change, and our own personal unspoken needs. These words we pray.
Naked Man Moleskin
During Mary some PAX took our Gas Pumps exercise literally and decided to pump out their own gas as they ripped out some good ones that eventually wafted in my direction and caused me to cough and stop my cadence count as I felt I was eating a turd air burger.
As always it was a pleasure. Nice work today men!
Handy Manny