07/03/2020 - The Outpost - The “Bert” without the Ernie
AO: The Outpost
When: 07/03/2020
PAX:
Number of Pax: 3
Pax Names: Blues Clues, Cousin Eddie, Muggsy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
If you have never been to the Outpost, today is the day so you can properly enjoy The Convergence on Saturday with the “new AO smell” out of the way. We are going to start this holiday weekend by honoring a fallen HERO. Which one will it be? You’ll have to HC in the thread and bring your coupon to find out.
When I pulled into the Outpost parking lot this morning, Blues Clues and Muggsy were ready to go. Muggsy was in Beast mode sporting a weighted vest. He was disappointed when I said we wouldn’t really need the coupons until Mary but I assured him that I had a good one for him today.
Welcome & Disclaimer
F3 is:
- Free
- Open to ALL men,
- Peer led in a rotating fashion
- Held outdoors rain or shine, heat or cold.
- Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Bat Wings (IC) x 10
E2K (IC) x 10 each side
Rocky Balboas (curb or coupon) IC – 4 count x 20
Tappy Taps (IC) x 20
The Thang
HERO WORKOUT: THE “BERT”
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
6 MoM
Big Boy Situps with coupon (IC – 2 count on Q’s up) x 20
Elf on the Shelf (IC – 4 count) x 20
Reverse Crunch (hold coupon above head) IC – 4 count x 20
T-Bomb (coupon on chest/belly) (IC) 4 count x 10
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative – can’t stop won’t stop after shelter in place
July 4th Convergence at the Outpost
Prayers
Mr. Miyagi
Crabgrass
Wet Wipe’s FIL
COT
I have a lot of things I want to say, make amends for wrongs that I may have inflicted and that’s one of the reasons I’ve signed up to Q a lot over the next month or so. Many people talk about asking for forgiveness from God but we often don’t talk about asking for forgiveness from each other. Passion, fear, anxiety and all other emotions have been heightened and laid to bare during these times of the pandemic. Fundamental differences in leadership, respect and conscience have been exposed. My plan is not only to reflect on these for myself but share those reflections going forward. It will not be easy and it will not be comfortable but that isn’t that what this circle of trust is all about?
Thank you for joining me this morning. Have a wonderful rest of your weekend. I would like to end with an Our Father.
Peace,
Cousin Eddie
Naked Man Moleskin
I learned that this workout would best be served during an hour long workout – either a Black Diamond or a Saturday.
Background: Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”
This “Bert” Hero WOD was first posted as the workout of the day on October 26, 2018 (181026).