08/29/2022 - The Outpost - Picking up the 6
AO: The Outpost
When: 08/29/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: 2 Hand Touch
Introduction
CVS gave the heads up he got called in for duty at work the morning of his Q, so it was my time to cover his six and back him up so I took the Q. Kind of like when you get ready in the morning after missing the alarm, you realize how quickly you can actually get a Q whipped up when you are up against the clock. Got to the AO a little early, we were going to be doing a ruck to keep the spirit of what CVS wanted to do. Got the AO set up as the PAX started rolling in. It was time to get a little warm and to do a little bit of rucking.
Warm-O-Rama
Motivators from 6
Imperial walkers 10 IC
Abe vigodas 12 IC
Plank – downward dog – seal stretch – plank – right leg – left leg
Arm circles 10 forward IC
Arm circles 10 backward IC
The Thang
Thang 1 – pearls on a string
Put on rucks and weighted vests and let’s mosey over to the path in 2 lines
Run down to the other parking lot, stop in between and do
10 merkins
Hold plank, raise right arm, raise left arm
10 shoulder taps
Hold plank, raise right arm, raise left arm
10 merkins
Thang 2
Back in OP parking lot, in between cones walk with ruck over your head
At cones:
-10 burpees over ruck
-25 chest presses
-25 thrusters
-25 chest presses
-10 burpees
Thang 3 – gentlemen’s ruck with pearls on a string
With ruck sacks on, did a gentleman’s
-15 air squats
-20 dips
-wall sits with pack in lap while each PAX runs around building – do that twice
-merkins 12
-alt shoulder taps
By flags, with rucks on, 2 sets of sprints
Mary
Flutter kicks with ruck on chest 15
Big boy sit-ups with ruck on chest 12
Alternating shoulder taps with ruck on 15
Flutter kicks with ruck on chest 10
Circle of fire – hold ruck sack over head as each PAX does 3 curls
Star gazers to stretch out back
Circle of Trust
CoT about being 1% better than yesterday. Focus on just getting a little better each day, and those will keep stacking up and before you know it you’ll have made some meaningful progress.
In the spirit of iron PAX.
Was timely given IronPAX is about not only getting better every day, but also being there for your fellow PAX. Today was my opportunity to do that for CVS.
Naked Man Moleskin
This was my first opportunity to cover a backup Q as a siteQ. We missed CVS out there, but a lot of good work was done out there. Adrenaline was running for sure. Hope the workout gave the PAX some good work and they put up with our run/ruck to start the day, wanted to make sure to try to get PAX warmed up for IronPAX 2022. Also specific shout out to Rhinestone and HH Gregg for helping capture some content, and Cropduster for keeping me on point during the Q. We ready.