12/20/2021 - The Outpost - The Big One

AO: The Outpost

When: 12/20/2021

PAX:

Number of Pax: 10

Pax Names: atat, Ball Boy, Bean Counter, Bjorn, Crab Legs, Crop Duster, Hashtag, Powderpuff, Snorkle,

DR Names: n/a

Number of FNGS: 0

FNG Names: n/a

QIC: Twilight


Introduction

Each year I have done a birthday Q at Dark Tower so for the Big One, that means a pearl-on-a-string style beatdown at Dark To….wait, wait, wait…someone already beat me to the punch, and it’s a VQ so won’t ask for a switcheroo.  That’s okay, we’ll celebrate the big 5-0 where it all began for me, at the The Outpost.

 

The Workout will be a modified Ruck Workout that I found and we’ll just replace the rucking part with a lot of running.

 

Weather /AO Conditions:  mild winds at 0500; Real Feel of 20F

 

PAX in attendance (10):  At At, Hastag, Bean Counter, Crop Duster (Site Q), Crab Legs, Powder Puff, Ball Boy, Bjorn, Snorkel, Twilight (Q)

 

Disclaimer was given, tunes were already playing and I was ready to go, despite the fact that I forgot my rubber band for warm-ups (if Tailspin reads this, he’ll probably never let me forget about it).  Of all the days to forget.  Screw it….LFG!

Warm-O-Rama

  • SSH 20x (4ct)
  • Criss Cross Squats 10x (4ct)
  • Arm Circles 10x/10x (4ct)
  • Moroccan Nightclubs 10x (4ct)
  • Abe Vigodas-nice and slow  12x (4ct)
  • Skaters 10x (4ct)
  • Foxholes (who knows how many as YHC did not think to practice cadence with this one; puzzlement was noticed and a bit of questioned reps was heard)
  • Individual stretch for about a minute

The Thang

We moseyed to the roundabout located at northeast corner of lot and found a list of exercises written in chalk.

Thang 1:  Fit-N-Fun (said so on the Ruck workout I found)

  • Hand Release Merks  25x
  • Air Squats  50x
  • Hand Release Merks  25x
  • Grady Corns  50x
  • Flutter Kicks  25x (right leg = 1)

Held various plank positions as the 6 finished.  We then created two lines and did an Indian Run to the parking lot west of the freshman high school campus.

Thang 2:  Bears and Crabs

  • Bear Crawl – 50x (1 rep = each time your right hand touches ground)
  • Crab Walk – 50x (1 rep = each time your right hand touches ground)

Performed X-Factors until the 6 finished.  Same two lines were created and we continued our Indian Run north on Cedar Glade until we made it to the splash pad just south of the library.

Thang 3:  Burpees and Rows (heard on a podcast that we do alot of pushing and not enough pulling); PAX to pair up

  • PAX 1 is at amphitheater using a railing to do Inverted Rows until relieved
  • PAX 2 is on soft surface doing 10x Burpees; once complete, run over to railing to relieve PAX 1
  • Rinse and repeat until time called.   We would start our Inverted Rows with straight legs and then modify to bent legs as we waited for partners to relieve us.

After completion, we made one line and continued with Indian Run back to the Flags.

Thang 4:  40yrd Sprints

  • 6 sprints, each finishing with Diamond Merks 5x

 

6MoM

  • Jane Fonda’s – side plank hold with top leg raised (in both low and high position)
    • 5 reps of 5 secs each side
  • Superman/Banana
  • Inclined Flutter Kicks

 

Circle of Trust

Announcements/CoR/NoR/TaPs

I had to run to Jewel on Sunday morning so I decided to stop over at The OP to review a few things and I could not help but notice the bright, blue light at the pavilion and at the splash pad.  With today being my 50th birthday, I thought it may be prudent to remind PAX to get certified in CPR and to understand where the portable AEDs are located and what to do in the event we need to use the them.

Heard for the second time in about a month that one of the best things we can do to stay healthy is to keep our VO2 Max at a high level.  By keeping your VO2 Max in the top 5% of your age group, you can decrease your mortality by a factor of 5.  No other medicine can do that.  Btw, I am not a professional and I heard it on the internet…podcast, actually  😉  Seems like good advice, though.

Also touched on how Christmas time can be a time of blessing for most, but it can also be a time of stress and sadness for others.  Do something nice for someone.

Naked Man Moleskin

Still love Qing and still love getting out in the gloom with the boys.  Have to admit that I had a few senior moments during WoR (in addition to forgetting my rubber band!) which just shows that you need to prepare just a bit, even for warm ups.  But the guys humored me and kept up with the repetitions as I botched the cadence count for a couple of the exercises.

To At At.  He said that he and Hastag came to this workout to avoid a run club.  Of course, I made an audible to not use the coupons and added a bunch of  running/cardio (see VO2 Max above).  Sorry boys!  But there was enough PT to definitely call this a boot camp.

I would like to give a shout out to Roach Coach who pulled into the parking lot as I was getting ready to get in my car and head home (I wanted to see the kids off to school on my birthday).  But being a former Nantan and all, he successfully EH’d me to about 15 mins of Coffeeteria.  The guy is still recovering from a medical procedure, was not allowed to post that morning and yet, he made it out in the gloom to wish me Happy Birthday and to tell me you ARE going to spend a bit of your birthday with the fellas.   And I still easily made it home to see the kids off to school.  Ah, the power of the PAX.  Thanks, RC!

-Twilight

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