11/26/2022 - The Outpost - Saturday Circuit
AO: The Outpost
When: 11/26/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
Saturday’s are for the boys!!
What a beautiful morning we had! The air was crisp, the sky was blue and the sun was bright! What more could we ask for than that? I’ll tell you what…. A beatdown handed out by yours truly!
Let’s see what we did…..
After the disclaimer, mission statement, 5 core principals and credo were recited, we got to work….
Warm-O-Rama
Motivators from 7
Abe Vigotas x 20 IC
Runners Side Squats x 20 IC
Arm Circles x 15 IC F/B
Tappy Taps x 15 IC
The Thang
Thang 1 – Pearls on a String – Squats and Merkins – 15 min
Mosey
Stop 1 – 25 Squats & 5 Merkins
Stop 2 – 20 Squats & 10 Merkins
Stop 3 – 15 Squats & 15 Merkins
Stop 4 – 10 Squats & 20 Merkins
Stop 5 – 5 Squats & 25 Merkins
Mosey to Playground Pavillion (with Coupons)
Thang 2 – Partner Work – 15 min
Pax 1 does exercise
Pax 2 does Balls to the Wall walk out merkins
Switch until all exercises are complete
Exercises
25 Overhead Press
25 Derkins
25 Leg Lifts
25 Coupon Swings
Mosey to Parking Lot
Thang 3 – DORA 1-2-3 – 15 min
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
150 Isometric W Pull Downs & Extensions
200 Alternating Leg Lunges (each leg is 1)
Rinse and repeat until all exercises are complete
Thang 4 – Revolutionary Curls
Pass the coupon around your body to the right. When back to center, perform Coupon Curls
1st time = 1 Curl
2nd time = 2 curls
Up to 10.
Reverse direction and curl down from 10…
1st time = 10
2nd time = 9
Down to 1
6 Minutes of Mary
Bear Crawl 10 yards between exercises
Hatching Butterfly Crunches x 20 IC
Pickle Pointers x 20 IC
Flutter Kicks x 20 IC
Big Boy Situps x 20 IC
Circle of Trust
With it being Thanksgiving weekend, there has been lots of talk about the things we are grateful for…. I shared that, while preparing Thanksgiving dinner, my M and I talked about what we are thankful for. One of her’s was F3…. I was a intrigued and asked why. She said that F3 has changed me for the better…. She sees it and so do our kids. So my message is simple. This thing we do has far reaching impacts on the people around us. Not just our family and friends, but on everyone we interact with. Even if only for a brief moment. Do not underestimate the impact you are having on others…. And don’t ever stop.
We prayed and thanked God for his blessings on our lives and asked that he keep a watchful eye on all the men in circles like ours around the planet so that we can continue to accelerate and bring positive disruption where it is needed.
Naked Man Moleskin
Keep pushing yourself to be better than you were yesterday.
And remember…..
NEVER STOP MOVING!
Until next time….
I am Rusty and we are F3 Naperville!