07/24/2022 - The Outpost - Saturday Rainy Saturday
AO: The Outpost
When: 07/24/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
F3 Naperville has a new app for signing up to Q workouts… I wanted to try it out to see how hard it would be for a Respect Club member to use and noticed that The Outpost had an open spot for today…. So I took it…
Some bad weather rolled through the area before the workout started. As I was driving to The Outpost, I saw a police officer trying to get a tree out of the road, so I pulled over to help out… Then I drove on and saw more storm damage at the baseball fields and school building by the AO. I later learned that a tornado passed through the area about 30 minutes prior. Thankfully no one was injured.
As the pax started arriving for the workout, I decided to give everyone the choice of staying close to the covered pavilions (because there were more storms in the area) or sticking with my original plan to move us around the AO…. In typical F3 fashion, the HIMs all said… “Let’s do it!”
So I got started with the 5 Core Principles, Mission Statement, Credo and Disclaimer.
Read on to see what else we did.
Warm-O-Rama
WoR
Mosey around AO stopping to do the following:
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
HillBillies x 15 IC
Ending at the Bridge
The Thang
Thang 1 – Partner DORA
Pax 1 – Performs exercise
Pax 2 – Bernie Sander ½ way up bridge, run back down
Exercises:
100 Get ups or Burpees
200 Isometic Lat Pull Downs
300 Squats
Mosey to Pavilion
Thang 2 – Merkin Mountain
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
Mosey to flags
Thang 3 – Partner Jump Rope Work
It was starting to pour, so we moved this Thang to the pavilion….
Pax 1 Jumps rope
Pax 2 Carries coupon to designated spot and performs exercises, then returns to start carrying coupon.
Switch & repeat until both pax do exercises
Round 1 – 25 Overhead Press
Round 2 – 25 Arm Curls
Round 3 – 25 Bent over Rows
Round 4 – 25 Curls to Overhead Press
6MoM
Freddie Mercury’s x 20 IC
Flutter Kicks x 20 IC (Variable Cadence)
Heal Touches x 15 IC
Circle of Trust
My message to the men in the circle was that while the weather sucked, F3 has taught us to embrace it, and I would even say…. ENJOY IT! We no longer shy away from difficult things because we face them every time we come out in the gloom to workout. Some days are worse than others, but those are the days we walk away saying to the Q, “That sucked…. Please do that again in another workout!” To the uninitiated, it sounds crazy, but we know differently. EMBRACE THE SUCK!!
We thanked God for all the blessings in our lives: the good, the bad and the ugly, because each situation is an opportunity to turn to God with gratitude. We prayed for the sick in our circle and those in circles like ours around the world. We asked for God’s healing hand on Hot Box as he deals with his health issues and for Bob Ross’s high school friend who lost his battle with cancer.
We prayed for all these things in God’s holy name….. AMEN!!
Naked Man Moleskin
As I often say….
NEVER STOP MOVING!
Until next time….
I am Rusty and we are F3 Naperville!