02/28/2020 - The Outpost - Shoulders and Legs Beatdown
AO: The Outpost
When: 02/28/2020
PAX:
Number of Pax: 6
Pax Names: Bean Counter, Carmen SanDiego, Hamburgler, Rhinestone, Snorkle, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Something fun I like to do during the winter months is play co-ed recreational volleyball on Friday nights. Well…our games this week got postponed. So I wanted to find another way to get in some work for my legs and shoulders. The Outpost was the perfect place to do it.
18 degrees…real feel of 11. Not too much wind. Overall, not bad conditions!
Warm-O-Rama
Disclaimer was given. Five core principals discussed.
W-O-R
– Good Mornings IC x 15
– Global Warming to the Left
– Abe Vigodas IC x 15
– Global Warming to the Right
– Bat Wings IC x 10
The Thang
Thang 1
Mosey to Pavilion to drop off coupons, the continue on to small building by Gazebo.
Wall Sit / Bear Crawl Indian Run Style – completed one time around the perimeter.
Legs are warmed up now.
Mosey back to the pavilion.
Thang 2
Partner Up:
P1 – Double Coupon Squat x 10 (Slow, controlled, and deep)
P2 – Box Jumps x 10
Both PAX do Elf on Shelf lift x 10
FlipFlop
Rinse and Repeat, then Wall sit for the six.
Thang 3
Mosey to Back of Parking Lot, Line up coupons in the center.
Partner up:
- P1 holds P2’s legs: Wheelbarrow to Midline
- P2 10 Merkins / P1 10 Shoulder Shrugs, release
- Overhead Press x 20
- P2 holds P1’s legs: Wheelbarrow to End of lot
- P1 10 Merkins / P2 10 Shoulder Shrugs, release
- 25 Monkey Humpers
Rinse and Repeat x 3
At the end of each round, we did an exercise for the six:
R1 – Hold Squat
R2 – SSH
R3 – Bonnie Blairs
We did one final round, but all PAX Bear Crawled to midline OYO, Did 10 Overhead press, then finished out their Bear Crawl.
Back to the flags for Mary:
You Call it Planks:
Rhinestone – 10 Ron Jeremy’s
Snorkle – 10 Superman Merkins (Wow!)
Hamburglar – 10 Elway Sanchez
Trailer Park – 10 Merkins Regular
Carmen SanDiego – 10 Merkin Burpees
Bean Counter – 10 Plank Jacks IC
Recover!
Circle of Trust
When trying to think about what to talk about today, I really just thought about how lucky we are that we get to get up and do this pretty much every day. We all have this ability to get together to work out. F3 has provided us with the possibility to gather as a group of men of various physical and mental levels, to push each other, support each other, sometimes shit talk each other, but overall, accomplish something great, together. I think it is important to remember this and realize that not everyone has this opportunity. Whether it be schedules, family situations, or just some other sort of limitation, not everyone gets the chance.
I thought about this during the week as I realized that due to various scheduling issues, I will be out for the next three weeks. I will definitely miss getting up in the gloom and putting in solid work with you men. When the opportunity arose to take over this Q from Quarter Cart, I couldn’t pass it up. Figure I get this one last burner in before I am able to get back out here with you guys. Plain and simple – we shouldn’t take it for granted.
We prayed – Lord thank you for allowing us men the ability to gather together this morning for the sake of fitness. Please look after all of us as we continue on with the rest of our day and remind us to appreciate the time that we have with family and friends. Continue to allow us to carve our time each day to take care of ourselves and our bodies. Keep in mind any prayers, spoken and in our hearts. Amen.
Naked Man Moleskin
Sophomore Q in the books. Another fun time. I was a little nervous when I drove into the lot and there were no cars yet? (Well there were two, but those PAX were doing some rucking and were not going to make the workout). I was relieved though when PAX started rolling in and overall it was a solid showing.
During the third round of the wheelbarrows, I challenged PAX to attempt the “Broken Wheelbarrow”. That is when your partner only holds one of your legs while the other is held up on your own. I could be wrong about this, but I believe Snorkle was the only one that was able to accomplish this for his entire turn. YHC made it about 3 steps before having to go back to the traditional two legged hold. Way to go Snorkle.
Speaking of Snorkle.. those Superman push ups were impressive. I am not even sure I could do those at the beginning of a workout, let alone the end! All PAX stepped up when it came to the “You call it Planks”. There were no easy picks made. I about dropped my jaw to the ground when Carmen SanDiego wanted to do the Merkins into Burpees. You all continue to impress me and set the bar high. Nice work everyone!