01/25/2021 - The Outpost - The purpose!
AO: The Outpost
When: 01/25/2021
PAX:
Number of Pax: 17
Pax Names: Appletini, Blart, Blow Dry, Blues Clues, Carmen SanDiego, Crab Legs, Crabgrass, Elway, HH Gregg, hot box, Leuben, Magellan, Onions, Powderpuff, RoachCoach, Smokey, Turner,
DR Names: 0
Number of FNGS: 0
FNG Names: 0
QIC: Nair
Introduction
Happy Monday! Each opportunity that I have to Q has a purpose. Most times it is to do things that we do not normally do and bring something new to the table. Today’s purpose was to enjoy a workout at The Outpost, it was my first time Qing there. Blues Clues encouraged me to come and Q, so finally I did it. Got out of my comfort zone and Qd another AO. You never know what kind of weather we will have in the winter around here but today was awesome. Hope that tonight’s snowfall doesn’t deter anyone from heading out tomorrow. We had some special guests at The Outpost, some of the original HIMs came out. Those of you that do not know, Crab legs has returned to the gloom recently, happy that he came out. We played football together in high school. Onions, Hot Box came in and then a special guest pulled on in jamming some tunes, his name is Appletini. How lucky could one man be? Blow Dry came out, which was cool, he lined my beard up on Saturday. Not sure if anyone noticed, but I looked good. Haha
F3 Disclaimer was read.
-I am not a professional or aware of injury so modify as needed
-Free for men only
-Outdoor workout no matter what the conditions
-Peer lead
-Rotating fashion
-It ends in a CoT
Warm-O-Rama
Dynamic warmup this morning around the parking lot which included skipping for height and distance, karaoke, shuffling, Frankenstein’s, toe touches and a couple cartwheels.
6 sprints with a partner rotation, when you did not sprint, you had to jump rope.
The Thang
Thang 1:) 5 sets 10 reps – shrugs (each arm), curls, overhead shoulder press, front press, bent row and hold for 10, 50 jump rope reps after each set.
Round 2 – 6 sprints (one side of the parking lot and back) with a partner rotation, when you did not sprint, you had to jump rope.
Mosey to the pavilion
Thang 2:) Posted Glutes – need a name for this – we got through 2 rounds – great burn
Left leg on wall then right leg on wall – Rotations from side to middle to side for 60 seconds for each leg, 5 rounds. Open up chest to the right, then middle with arms out (2), then open chest to the left
Mary – Med Ball toss with men moving in a rowing movement. Sit on coupon, row motion when the ball is not tossed at you. When the ball is tossed to you, you catch and toss to the next guy and so on.
Also, when time was called we got in 10 glute bangers
Circle of Trust
Prayer requests for Valerie (Carmen SanDiego mother), Virginia (Leuben’s mother in law) and the children heading back to school.
Moment of silence and an Our Father
Naked Man Moleskin
Appletini enjoys music but probably not what I was playing. Coffee was at Starbucks and Panera this morning.
AAR followed the workout this morning. I have to improve on cadence, I know that it is one of my weaknesses and I did not disappoint screwing that up left and right this morning.
Overall, I hope everyone got a solid workout in this morning. Thanks for allowing me to Q.