02/01/2022 - The Outpost - Sled Pulls
AO: The Outpost
When: 02/01/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Shirley Temple
Introduction
The Outpost 2/1/22 0615 Late Start Join YHC to watch the sunrise while pushing/pulling/lifting some heavy stuff. This one will be very light on cardio. Bring your coupon and grit to the Outpost tomorrow. HC below
Warm-O-Rama
The usual, SSH’s, Good Mornings, Arm Circles, Grady Corns
Mobility Stuff – Inch Worm, Lunge with Extensions, Hip bend running stretch
The Thang
100 lb. Coupon Sled Push – 10 yards out – Grab to the tow strap and run back to the start
100 lb. Coupon Sled Pull – pull it back to the start.
Rotate through the PAX. While the sled push/pull was going on.
Curls – OYO till all 6 made it through the sled
Romanian Dead Lifts – OYO till all 6 made it through the sled
Overhead Press – OYO till all 6 made it through the sled
Coupon Swings – OYO Audibled to 3 PAX through the Sled for flow and time
Skull Crushers – OYO till 3 PAX made it through the Sled
Squats – OYO till 3 PAX made it through the Sled
Chest Press – OYO till 3 PAX made it through the Sled
Bent over Row – OYO till 3 PAX made it through the Sled
Lunges – OYO till 3 PAX made it through the Sled
Mary – American Hammers and Peter Parkers, and 30 sec of Stargazers
Circle of Trust
Talked about putting yourself in a position to serve and learn.
For me the greatest benefit of F3 has been the 3rd F and having the ability to serve others. I never made it a point to that before and most it was due to not putting myself in a position for opportunities. F3 has done that for me.
Also told a story from a year ago or so relating to my 2.0’s. Things weren’t very harmonious around our house and the M was done dealing with them. When it gets to that point I try to have a “reset” meeting to air out anything. It was during a stretch that work was keeping me away from home and that was a topic they brought up. After a short talk about why I wasn’t around and the goal was to get better my 10 year old piped in with one question. “What can I do to help”. That came out of left field and wasn’t a question I was expecting but was in awe of the emotional intelligence of it.
So look to create opportunities for you to achieve your goals, and also allow others to grow as well.
Naked Man Moleskin
I like smaller workouts and this was a good one. Given the HIMS in attendance the positivity was going to be off the charts.
For some AAR, in my previous workouts just pushing the sled and rotating exercises each PAX, it would go very fast and the exercises off the sled would suffer in quantity and quality. With a smaller number of PAX I tried 1 exercise for a full round and it was better, but with the pull element added it really slowed the pace. Going 3 PAX then switching was the right pace. I would add the second sled again to get more reps there going forward as well.