09/13/2022 - The Outpost - SOFT Beatdown
AO: The Outpost
When: 09/13/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
PreBlast Tuesday 9/13/2022 0615 Late Start Outpost!
YHC is on Q AND it is a Late Start Option…that can only mean one thing. This workout will be SOFT! Bring your coupons and I’ll see you there. 
5 Core Principles, Disclaimer, Mission Statement, Credo recited.
Warm-O-Rama
Tappy Taps IC x 10
Good Mornings IC x 10
Tempo Squats IC x 10
11’s with SSH and Mountain Climbers
Mosey with coupons and drop them off at the pavilion.
The Thang
Thang 1
Slam Ball Toss Run (Approx .8 miles) then return to pavilion for Thang 2.
Thang 2 Conductor
1 PAX does 10 slam ball throw downs while the rest of the PAX do exercise 1 below. After PAX 1 finishes, a new PAX goes to the slam ball and does 10 throw downs while the rest of the PAX move on to exercise number 2, etc.
- Curls
- Dips
- Row
- Step Ups
- Tricep Extension
- Goblet Squat
- Irkins
- Chest Press
- Bonnie Blairs
- Make Up Round (do what you skipped earlier)
Repeat with 10 Side Toss against wall (5 each side).
Thang 3 – You’re SOFT
PAX were told that this was the soft portion of the workout presented by their soft Q, Bean Counter.
Round 1
- 4 Sprints Approx 35 yards
- 4 Overhead Press on my up
- 4 Freddie Mercuries IC
- 4 T-Merkins IC
Round 2
- 4 Sprints Approx 35 yards
- 8 Overhead Press on my up
- 8 Freddie Mercuries IC
- 8 T-Merkins IC
Round 3
- 4 Sprints Approx 35 yards
- 8 Overhead Press on my up
- 12 Freddie Mercuries IC
- 12 T-Merkins IC
Round 4
- 4 Sprints Approx 35 yards
- 8 Overhead Press on my up
- 12 Freddie Mercuries IC
- 16 T-Merkins IC
Mary – No Mary today as I wanted to get that last round in. Safe to say PAX were gassed.
Circle of Trust
Piggy backing off of Nacho Libre’ COT this morning…men…we are here. We’ve accomplished more today at 7am than most do by lunch or even by the end of their day. Don’t take that for granted. Sunday ended up being a lazy ‘do-nothing’ day for me. I wanted to do the 9/11 stairs workout with Uncle Rico but I couldn’t because I had a football game to play in at 9. Of course the game got cancelled around 7:45am. Combine that with NFL kickoff weekend, an M that loves watching football, 2.0s that actually played nicely together, and beer… and well…there was a lot of sitting on the couch doing nothing. Under 3k steps for the day. At this point (COT of LOP) I had just about 8k steps. I couldn’t live like that everyday… I need the activity. I crave it. Get out and get your days started off right. You won’t regret it.
Naked Man Moleskin
Little bit of a commotion when we got to LOP around 6:10 to start circling up. A lot of the 5:15 Run Club was still there. They were missing a PAX. They eventually found him and all was well but just a reminder to leave no man behind…and no man where you found him.
I wanted to make this workout a gasser. The slam ball was a good appetizer. Some different movements for PAX that we don’t always do. Slamming that ball down ends up hitting you a day or so later. The main course was the sprints mixed in with some other active recovery exercises. I was dying… but I knew the PAX were looking for me to set the tone and the tempo. So even though all I wanted to do was stop for a minute and catch my breath…I yelled out ‘line it up!!’ and we sprinted…again…and again…
Always an honor – BC