02/10/2023 - The Outpost - SIMPLE
AO: The Outpost
When: 02/10/2023
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: 2 Hand Touch
Introduction
Tomorrow we will be doing a SIMPLE workout for this edition of Feel Good Friday at The OP. Don’t mistake SIMPLE for easy though. We will be moving around the AO a little and will be doing a good mix of body weight and coupon lifting. We will stay together as a group. I quite sure mummble chatter will be robust. You will feel good afterwards on a Friday.
- Shoes for pavement
- Coupons/sandbags
HC below for some of this.
This was going to be my first Q without chalk or paper reminders, glad that it was going to be SIMPLE in nature. PAX rolled in with the energy as usual. 5:15, les go!
Warm-O-Rama
5 core principles
Mission
Credo
Disclaimer
CPR check
WoR:
- Abe Vigodas 10 IC
- Motivators from 5
- Michael Phelps 10 IC
Mosey over to pavilion with coupons/sandbags
The Thang
Thang 1 – a SIMPLE workout
- Step ups (with coupon) 10 OYO
- Irkens 20 IC
- Manmakers (blockees) 10 OYO
- Plank jacks 15 IC
- Low country crab 15 IC
- Elevens – thrusters, run out to light pole and big boy sit ups
Do 2 rounds of this until 5:53 and mosey back to flags with coupons
At flags, 1 set of partner wind sprints (one partner does side straddle hops while the other goes down and back, see which team wins)
Mary:
- OH press ring of fire (3 each)
- J-Lo’s 23 IC
Circle of Trust
CoT
KISS methodology (keep it simple stupid). Don’t try to overcomplicate things. When it comes to most things in life when you keep it simple I find it is easier to get down to more of the heart or essence of things, so allows you to focus on the things that matter the most with what you are doing, the things most impactful to what you are doing.
Naked Man Moleskin
Was a great way to transition into the weekend. Appreciate Snoop for the high caliber SQ work as always. We even got to celebrate Body Glide’s 43rd Bday! Almost forgot one of the quotes I cited in my CoT. What a morning!