08/11/2021 - The Outpost - Royally Flushed
AO: The Outpost
When: 08/11/2021
PAX:
Number of Pax: 10
Pax Names: Bean Counter, Cousin Eddie, Crab Legs, Crop Duster, HH Gregg, Powderpuff, Rhinestone, Snoop-A-Loop,
DR Names:
Number of FNGS: 0
FNG Names: Ted Lasso, Private Ryan
QIC: Cousin Eddie
Introduction
Pre Blast: The Outpost 8/11/21 5:15 AM
If you show up late for the Black Diamond, stick around for YHC. It’s been 6 months, almost to the day, since the last time I Q’d at the Outpost. I think that may have been the last time I posted as well. Well it’s time to change all that. Going to deal one of my favorite burners from Virtuosity. No Coupons needed. Shoes for pavement recommended. HC in the thread.
The Scene: 70s and the rain stayed away. I arrived before 5 to get my chalk weinke set up. I used initials as a prompt for the exercises of each workout. The Black Diamond Run Club was leaving as I was running back from the bridge. I grabbed my speaker, started the heavy metal playlist and before I knew it, it was 5:15.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Hearts Royal Flush
10 card – Butt Kickers IC (4 count) x 26
Jack – Plank Jacks IC (4 count) x 26
Queen – Burpee IC (6 count) x 26
King – Mountain Climbers IC (4 count) x 26
Ace – Side Straddle Hops IC (4 count) x 52
Line Up, Rebel Run to bridge
The Thang
THANG 1 Spades Royal Flush
10 card – Lunge walk up the bridge
At top of bridge:
Jack – Smurf Jacks IC (4 count) x 26
Queen – Monkey Humpers IC (4 count) x 26
King – Squats IC (2 count on my down) x 26
Ace – Calf raises – spread out on the bridge IC (4 count) x 52
Rebel Run to pavillion by the parking lot
THANG 2 Diamonds Royal Flush
10 card – Incline Merkin IC (2 count on my down) x 26
Jack – Dips IC (2 count on my down) x 26
Queen – Diamond Merkin IC (2 count on my down) x 26 – modification is Carolina Dry Dock
King – Merkin IC (2 count on my down) x 26
Ace – Arm Circles IC (4 count) x 52 (26 forward and 26 backward)
Carioca to the right down the parking lot and then to the left up back to flags
MARY: Clubs Royal Flush
10 card – Rosalita IC (4 count) x 26
Jack – Shoulder Taps IC (4 count) x 26
Queen – Freddie Mercury’s IC (4 count) x 26
King – American Hammers IC (4 count) x 26
Ace – Flutter Kicks IC (4 count) x 52, YHC sped up the cadence on this to finish before 6:01.
Circle of Trust
Announcements
F3Naperville Foundation Annual 5K – September 26, register even if you are on the fence and make a donation to the foundation
Iron Pax Challenge 2021 registration is open
Q SHEET – Learn from your peers and share your leadership
Prayers
We prayed for the school boards, both public and private, to have grace when dealing with each other and to reach amicable agreements where necessary.
Naked Man Moleskin
All I have for you today is Perspective. Put whatever you are dealing with and think about this, “did anyone die? Will anyone die?” If the answer is “No,” then it is not as bad as you think. When I’m at work, that is how I maintain composure when others get anxious or in my face about something. This is the same advice I give my team when they get upset about a mistake or some other problem. I ask them, “is anyone going to die?” Keep a cool head and it is easier to accomplish your goals.
Each day is a gift to learn from the day before. Be in the moment and pay attention to all that is trying to teach you.
Dear Lord, thank you for this morning as we get our bodies, our minds and our hearts ready for the day. Protect these men and all the men of F3 as they go about their days. Help them see what you want them to see and learn what you want them to learn. In your name, we pray, Amen.
Peace,
Cousin Eddie