05/15/2022 - The Outpost - Rusty’s 4-Year Manniversary
AO: The Outpost
When: 05/15/2022
PAX:
Number of Pax: 28
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
Today was my anniversary Q for my 4-year Manniversary. It also happens to be one of the closing workouts for Lincoln Games 2022. I was asked by many PAX if this would be “light” workout….. If it was any other day, I might have been willing to do it, but this is my anniversary Q…. So I planned a full on beatdown….
But what I didn’t count on was posting at Bean Counter’s 5:15am workout that was tough as hell and then going on a 3 mile Ruck with Roach Coach and Mr Miyagi that turned into a 3 mile mosey with rucks so we would be back in time for the 7am workout to begin….
Needless to say, I was gassed before I even started my own workout…. About half way through, I seriously thought I was going to pass out… but we all just kept on pushing through to the end…. I was extremely proud of all the men that were with me. I hope it sucked enough that you remember it for a long time….
Warm-O-Rama
Mosey around AO stopping to do the following:
Motivators from 5
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
Abe Vigota’s x 16 IC
Hip Flexor Stretch x 15 IC
Motivators from 5
End at the ballfield pavilion
The Thang
Thang 1 – Merkin Mountain w/partner
Pax 1 does merkins, Pax 2 does leg exercises – Two Rounds
Merkin Mountain (Reduce by 5 reps each round)
20 standard merkins on the ground
15 Incline merkins on the picnic table seats
15 incline merkins on the picnic table top
15 decline merkins feet on picnic table top
15 decline merkins feet on picnic table seats
20 standard merkins on the ground
Leg Exercises
Round 1 – Step Ups
Round 2 – Hindu Squats
Between rounds all pax perform 15 Freddie Mercury’s IC
Mosey halfway back to the main lot
Thang 2 – 5-minute Burpee Breakdown
5 – Bodyweight Squats
5 – Froggers / Half Burpee
5 – Merkins
5 – Full Burpees
Repeat from the top for 5 Minutes
Mosey to flags, gather coupons and head to the end of the lot
Thang 3 – DORA 1-2-3
Pax 1 Farmer Carries 2 Coupons across the lot, does 5 Bobby Hurleys, John Cusack carries one coupon back to relieve partner. Pax 2 then John Cusack carries one coupon out, does 5 Bobby Hurleys, then farmer carries two coupons back…. Repeat this process until all exercises are complete.
Exercises:
100 Big Boy Situps
200 Isometric W Pull Downs & Extensions
300 2-count mountain climbers
Rinse and repeat until all exercises are complete
6MoM
Flutter Kicks x 25 IC (Variable Cadence)
Oblique Crunches x 15 IC R/L
Hamstring Stretches
Circle of Trust
Circle of Trust
I thanked all the men who joined me for my anniversary Q. I knew that it was the last day of Lincoln Games and everyone was tired and a little beat up, but I needed to give everyone a full beatdown…. SO I was very appreciative of everyone who joined me.
The mission of F3 is:
To Plant, Grow and Serve small mens workout groups for the reinvigoration of male community leadership.
That is why F3 exists… What is your “why”? Why are you here? Why do you get out of bed early in the morning and torture your body? I challenged each man to think about their why…
My “why” is pretty simple…. Prior to F3, I did not have many opportunities to make friends. All of my adult life I have been a traveling salesman. I am either on the road or working from my home office. Sure, I have friends in my neighborhood, but it was always a small group. F3 has provided me with a large group of friends that challenge me, support me and tease me! I do not know what I would do without this group of men.
Frankly, prior to joining F3, I thought I had a great life…. I have a wonderful family and a job that I love doing. I would workout on my own to stay “reasonably” fit and would go about life feeling content… Then FIB EH’ed me into going to my first workout on April 30, 2018 and the rest is history. After just one workout, I knew I found something I didn’t know I needed….
F3 has changed my life. I am a better husband and father. I am more joyful that I was before joining. F3 is something that I know I do not want to live without…. I have even made adjustments to my life goals so that I will not be without F3 and the men in the circle….
So, from a place of love very deep in my heart, I want you all to know how grateful I am to each and every one of you for being in my “gloom” life. For supporting and challenging me! Please don’t ever stop!
Naked Man Moleskin
NEVER STOP MOVING!