04/09/2021 - The Outpost - The Outpost – Friday 4/9/21

AO: The Outpost

When: 04/09/2021

PAX:

Number of Pax: 13

Pax Names: Appletini, Crab Legs, Dingo, FIB, Glenn, Harbaugh, Hootie, Ken Doll, Leuben, Sam Walton, Uncle Rico, Waterfall,

DR Names:

Number of FNGS: 0

FNG Names: Bass Master

QIC: Harbaugh


Introduction

Thanks to all who came out for a beatdown, without leaving their 4 foot radius.

Warm-O-Rama

  • Motivators from 5
  • Tappy Taps
  • Arm Circles
  • Lap around the parking lot

 

The Thang

40 minutes of tabata style.  4 cycles (3 rounds / cycle) with 3 exercises each.  Follow the timer on the speaker – 55 seconds on, 10 seconds off.  1 minute in break between cycles.

Cycle 1

  • Chest press
  • SSH
  • Hand release merkins

Cycle 2

  • Curls
  • Plank
  • High knees

Cycle 3

  • Burpees
  • Overhead Press
  • SSH

Cycle 4 / Mary

  • Flutter Kicks (switched to plank after 1st round)
  • Freddie Mercury’s
  • American Hammers

Circle of Trust

My Sister’s friend from high school just lost his 6 year old son in a freak accident that could happen to an curious kid.  This just puts things into perspective for me.  The day to day stuff at home is minor – hug your loved ones and be thankful for their health.

Naked Man Moleskin

I believe it was Ken Doll who was called out repeatedly for his plank form….looked more like a downward dog!

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