08/27/2022 - The Outpost - Sled-tastic way to start the weekend!
AO: The Outpost
When: 08/27/2022
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
It was a beautiful morning at the OG OP! The temps were in the low 60s and the bugs were still sleeping! As the pax pulled into the parking lot, I saw a couple faces I had not seen in a while…. Uncle Si and Crabgrass came out to support me this morning and I was really excited to see them! It had been too long.
So let’s get this party started! As the clock struck 7am, I started with a disclaimer that I am not a professional and that pax should modify if they need to…. We then went over the F3 Mission Statement, Credo and 5 Core Principals. With that completed, it was time to start exercising…. Read on to see what we did.
Warm-O-Rama
WoR
Mosey around AO stopping to do the following:
Motivators from 7
Good Mornings x 15 IC
Arm Circles x 12 F/B IC
Hip Flexor Stretch x 20 IC
Abe Vigota’s x 16 IC
Calf & groin Stretch
Single leg Donkey Kicks x 10 IC R/L
Fire Hydrants with kick x 10 IC R/L
Ending at the Practice Field
The Thang
Thang 1 – Sled Work
Pax form 3 teams
Pax 1 – Bernie Sanders w/ sled out to cone and back
Remaining pax line up and do exercises while they wait. Once the sled returns, that pax moves to the end of the line and the next pax in line pulls the sled. All pax move up one spot. There are different exercises for each spot.
Exercises:
Apollo Ono with burpees and mountain climbers (I need help with a name) – Perform three Apollo Onos and then do a burpee, then do three more Apollo Ono’s and do 6 mountain climbers – that is one rep.
Dive Bomber Merkins with Toe Tap
Look up Hillbilly Squats
Freddy Hammers (combo American Hammer and Freddy Mercury)
Mosey to Pavilion
Thang 2 – Bench Work
20 Step Ups
Run around the center island and back
20 Incline Merkins
Run around the center island and back
20 Bulgarian Split Squats (Right Leg)
Run around the center island and back
20 Dips
Run around the center island and back
20 Bulgarian Split Squats (Left Leg)
Run around the center island and back
25 Decline Merkins
Run around the center island and back
Mosey to parking lot
Thang 3 – Bear Crawl / Crab Walk
Bear Crawl to the first cone
Perform 20 Imperial Walkers
Crab Walk to the next cone
Perform 20 Big Boy Situps
Bear Crawl to the next cone
Perform 20 Push Back Merkins
Crab Walk to the last cone
Perform 20 Hillbilly Prisoner Squats
6MoM
Standing Side Bends x 20 IC
Scissor Kick Leg Lifts x 20 IC
Circle of Trust
COT
Be a leader! Keep the evil that is attacking your families at bay…. Be the protector they need, even if they don’t want your protection…. They will thank you later.
We prayed for Spirit Finger’s M – Katrina – who needs emergency surgery on Monday and for Bob Ross’s sister Kathy as she celebrates her 60th birthday.
Naked Man Moleskin