06/12/2022 - The Outpost - Saturday Circuit

AO: The Outpost

When: 06/12/2022

PAX:

Number of Pax: 10

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rusty


Introduction

Saturdays are for the boys!  And the OG OP is the place to be to celebrate the start to a great weekend!

After participating in Nala’s coupon heavy beatdown at Two Wolves at 5:15am and a two mile ruck with Roach Coach, Mr. Miyagi and Ken Doll, I was a little concerned that I might not make it through my own workout.

The temperature and humidity were quickly picking up as we completed our ruck and with it, the gnats came out to let us know we were invading their space.

After the ruck, I was running late getting my cones set up around the AO and as the clock struck 7am, I was still 150 yards away from the flags.  So, with lots of badmouthing and sarcasm, Roach Coach gave my disclaimer and started the boys on Warm-o-Rama….

Read on to learn what we did….

Warm-O-Rama

Mosey around AO stopping to do the following:

Side Straddle Hops (lead by Roach Coach)

Good Mornings x 15 IC

Arm Circles x 12 F/B IC

Abe Vigota’s x 16 IC

Hip Flexor Stretch x 15 IC

Tappy Taps

 

End at the Soccer Field

The Thang

Thang 1 – Saturday Circuit

Do exercise at each station

RUN at 75% of max between stations

Stations:

Soccer Field

  • Sled Pull/Sled Bernie Sanders
    1. Extend rope to full length, pull sled to yourself – repeat across field
    2. Gather rope and Bernie Sanders the sled back to the start point

Skate Parking lot

  • Dive Bomber Merkins x 15

Skate Park

  • One leg (from bench) Pistol Squats x 10 each leg

Main Pavillion

  • Derkins and Dips x 15 each

Flag Lot

  • Mountain Climbers & Flutter Kicks x 20 (single count) each

Soccer Field Lot

  • Lunge Walk – Island to Island

 

 

Thang 2 – Weight Work

Partner up

Pax 1 – Jump Rope x 100 revolutions

Pax 2 – Lift heavy shit – (two coupons on a steel conduit)

Heavy Shit:

  1. Bent Over Row
  2. Overhead Press
  3. Dead Lift
  4. Curl

 

 

Thang 3 – Sprints

Pax sprint 20-40 yards

Walk back to start

Repeat 5 times

 

6MoM

Freddie Mercury’s x 20 IC

Flutter Kicks x 20 IC (Variable Cadence)

Oblique Crunches x 10 IC R/L

Heal Touches x 15 IC

Circle of Trust

This year’s Lincoln Games pushed me out of my comfort zone and helped me to see that I can do more than I have been doing.  I have been pushing myself to post more, Q more and add in more EC workouts whenever I can.  My message to the pax was to continue to push passed what they “think” is their limit so that they can continue to grow.

I also talked about my own personal motivation, which came from a conversation with my dad several months before he died.  We were talking about his best friend, Jack, who is still very active at 94, while my dad, who is the same age, was barely able to walk.  My dad said that Jack NEVER STOPS MOVING.

From that I have learned that the secret to longevity is to NEVER STOP MOVING!

 

We thanked God for the day and the strength He provides us to push ourselves to do difficult things.  We prayed for the sick and suffering in our group and in circles like ours all over the world.  We asked for healing and support for those suffering from mind, body or spirit.  AMEN!

Naked Man Moleskin

NEVER STOP MOVING

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