03/29/2021 - The Outpost - Pinch Hitter
AO: The Outpost
When: 03/29/2021
PAX:
Number of Pax: 6
Pax Names: Bartles & Jaymes, Blueprints, Blues Clues, Flush, Riunite, Shirley Temple,
DR Names: 0
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Mosey to the shelter by the baseball fields, go straight, hang a left, at the T go left, hang another left and then left back to the start.
Circle up in parking lot.
Arm Circles Forward IC (count to 10)
Arm Circles Backwards IC (count to 10)
Shoulder Stretch – arm across body
Seal Claps IC (to 15)
Overhead Claps IC (to 15)
Neck Rolls (to the left first, 5 rotations, then the right)
Quad Stretch
Hamstring Stretch
Calf Stretch in Downward Dog position
Pigeon Stretch
Knees to Chest (hold to 10)
The Thang
Thang 1
Curl and Big Boy Ladder
4 Cones –
All Curl Reps are all completed at Cone 1 – Coupon DOES NOT TRAVEL.
40 coupon curl reps
Bear Crawl to Cone 2, perform 40 Big Boy Sit-Ups, Bear Crawl back to Cone 1
50 coupon curl reps
Bear Crawl to Cone 3, perform 50 Big Boy Sit-Ups, Bear Crawl back to Cone 1
60 coupon curl reps
Bear Crawl to Cone 4, perform 60 Big Boy Sit-Ups, Bear Crawl back to Cone 1
Plank for the Six.
Mosey to the Picnic Benches by the playground.
Thang 2
Each PAX to a bench, the following:
20 Derkins
20 Air Squats
20 Irkins
20 Leg Lifts
20 Dips
20 Step-ups (each up and down is one).
Mosey to shelter – Wall Sit for 90, 45 second rest, 60, 30 second rest, 30, 15 second rest and then 30. TAKES ROUGHLY 5 MINUTES.
MARY:
-LBC’s to an in cadence count of 30
Circle of Trust
Chainlink recommended the movie Yes Day on Netflix. It sounded interesting and I was a little apprehensive about watching it with the family worried that the 2.0s would just demand their own Yes Day from us (a day where we have to say yes to whatever they ask for within reason). We watched it this past weekend and really helped me want to say “Yes” a lot more to my M and my 2.0s for things that I normally would conveniently find a way to say “No” to. I encouraged all of the PAX to start finding ways to say Yes more often.
Naked Man Moleskin
N/A