12/02/2020 - The Outpost - too much running?
AO: The Outpost
When: 12/02/2020
PAX:
Number of Pax: 9
Pax Names: Clipper, Hasselhoff, Motown, Nala, Quarter Cart, Rhinestone, Shandy, Snorkle, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Nala
Introduction
Preblast was up, YHC had planned on pulling a few things out that would work the legs, so gave fair warning. HCs were a bit light, but that’s OK. Makes social distancing easy, and allows for plenty of room for using the picnic tables.
As the night before got later, a few more HCs rolled in, and the workout came together.
Alarm went off, I double checked the weather, added a hoodie to my layers and followed Sweet Gherkins over to the OP, where several other cars were already sitting in the lot. PAX were waiting in their cars – no sense in getting out and standing around in the cold I guess.
Soon enough 5:15 happened, the principles and disclaimer were stated and we were off!
Warm-O-Rama
Pax were warned to arrive at 5:15 and we would be off. After the disclaimer, we started our mosey to get warmed up. We jogged west to the edge of the parking lot, then north near the tennis courts, did a few butt kickers along the way, then circled up and did 10 Abe Vigotas in Cadence.
The mosey continued east near the edge of the field, doing some high knees along the way, then south back toward the parking lots. Before leaving the field, we circled up and did 10 Tappy Taps in Cadence.
The mosey continued to the parking lots, where we ran around the north lot, doing a bit of sideways shuffling at the edge of the lot. We continued to the light where we circled up and did 10 Arm Circles in Cadence – both forward and backward.
The mosey continued to the flags, where Pax circled up and did 10 Jump Squats on YHCs command (holding squat between the jumps).
Coupons were grabbed and the mosey continued between the baseball fields and south to the bike path, where the coupons were dropped, the mosey continued back to the pavilion between the fields.
The Thang
Thang 1
The thang consisted of 3 sets of 2 exercises, increasing in number by 5 each time, and a run between each each exercise to switch between the pavilion and where coupons were at.
1st set – Bulgarian Squats and Front Raise with coupon, reps were 10, 15, 20. So – Pax did 10 bulgarian squats (each leg), then ran to the coupon, did 10 front raises, ran back to the pavilion, did 15 Bulgarian Squats (each leg) and so on. Once pax completed 20, they stayed by the coupon and did SSH until 6 was done.
2nd set – Coupon Squats and 1 leg dips (alternate which leg is up every 5 reps). Rep count was 20, 25, 30. Pax did SSH until 6 was in
3rd set – Irkins (Incline Merkins) and curls. Rep count was 30, 35, 40. SSH until 6 was done with curls.
Grab coupons and mosey back to the flags. Do plank variations until 6 was in.
Mary
20 wide leg situps on my up
15 Freddy Mercurys in Cadence
10 Freddy Mercurys in a painfully slow cadence
Circle of Trust
YHC has been thinking a lot about the changes that have happened, and trying to think of the positive that has come from this year. I have been working from home. I miss the office, and miss my colleagues (Zoom isn’t the same). The kids have obviously been learning from home, which isn’t ideal either. The flip side, is without the commute, I have more time at home with the family, and with the kids learning from home, it gives me an opportunity to know a bit more about how they are doing in school. Seems like when a change happens, there are two sides to the coin, and we should try to make the choice to find the positive in the change, rather than the negative.
Prayers were had, and the sky Q was thanked that we were given the opportunity and the health to get up and after it this morning, as well as thanked that we were blessed to live in a place that allows us to get together and have a bit of fellowship.
Special prayers for Hasselhoff were had – may the family feel the peace of our Maker’s hands during this difficult time when they are dealing with loss.
Naked Man Moleskin
YHC is hoping to step up his Q game and asked for AAR. Mostly positive feedback, but a music request was made by Shandy. I agree, while we were moving around, music would have helped. Perhaps it’s time that YHC finally gets the premium of Spotify or Pandora or something.
Also, a reflection on myself – as YHC hopes to improve the Q game, while a workout is getting easier to put together, and there is a better understanding of what can be done in 45 minutes, YHC thinks that there is an opportunity to be a better leader in the CoT. This is an opportunity to share some wisdom, which could really start with a quote from someone wiser than YHC (like the Bible, or a published author, etc.). There is an opportunity to really challenge the pax of F3 to be better HIMs, and this is an opportunity for me to lead in that way, and share my own challenges as I challenge others. Some things may resonate, some may not.
Finally, thank you Shandy for the gas powered Mary!
Oh – and sorry to disappoint Sweet Gherkins – ran out of time for “tempo somethings”
Hakuna Matata
~Nala