01/13/2020 - The Outpost - Sharknado comes to The Outpost
AO: The Outpost
When: 01/13/2020
PAX:
Number of Pax: 14
Pax Names: Ball Boy, Bean Counter, Blues Clues, Crop Duster, Flush, Ken Doll, Leuben, Paula Deen, Poutine, Quarter Cart, Rhinestone, Shandy, Snorkle, Uncle Rico,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Crop Duster
Introduction
I recently heard about Sharknado from the guys from F3 NWInd. I shared the workout at The Outpost today.
Started off with the normal disclaimer and extra notice given due to slightly icy conditions
Warm-O-Rama
16 Abe Vigotas
10 Count Bat Wings
– forward arm circles
– reverse arm circles
– seal claps
– overhead claps
16 Count Imperial Walkers
The Thang
15 Burpees
1/4 mile run
20 Diamond Merkins
1/4 mile run
20 WWIs
1/4 mile run
20 Merkins
1/4 mile run
20 Scorpion Dry Docks
1/4 mile run
Rinse/Repeat
I’m told the typical Sharknado is 60 minutes and the goal is to complete 5 rounds. We only went for about 30 minutes this morning, but had several PAX that were ahead of pace.
6 Minutes of Mary:
25 Sweat Angels
30 Shoulder Taps
25 Flutter Kicks
25 Box Cutters
Hold Plank
Circle of Trust
1 Timothy 4 8-10
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. This is a trustworthy saying that deserves full acceptance. That is why we labor and strive, because we have put our hope in the living God, who is the Savior of all people, and especially of those who believe.
Message: in a week where we are concentrating on increasing our “physical training” in our competition with F3 Louisville, don’t forget the 3rd F and our the importance of our need to train in that arena as well.
Prayers for Uncle Rico’s family who had water damage to home in Indianapolis, Poutine’s mother who will be having heart surgery in the coming weeks and Ken Doll’s sister.
Naked Man Moleskin
I may have underestimated the amount of running that would be involved in Sharknado, but once we got started, we all realized it was basically all running with momentary breaks for exercise. Today was supposed to be Boot Camp and not Run Club, so I apologize for any that got more running than they expected (without warning).
I’m told my Boot Camp had more running that a Coldcuts Run Club. 🙂