02/11/2023 - The Outpost - Triple Double
AO: The Outpost
When: 02/11/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: The Outpost 02/11/23 7AM start
Lots of crazy shit for you to choose from tomorrow morning. YHC picked up this Q relatively last minute because Toto was on here begging for a Q. And he won’t even be there! So Chaps and I will have a good workout without coupons. Everyone is welcome to join us. HC in the thread.
The Scene: Since YHC had double tapped down the street at Two Wolves, I arrived with plenty of time to figure out where I wanted to set up. Turns out that Toto’s 2.0 got sick so he was going to make it after all. I’m sure his little one will bounce back quickly. I paced out 100-ish meters in the parking lot and got ready to rock.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. 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.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Monkey Humpers – IC (4 count) x 20
Grady Corns – IC (4count) x 20
Imperial Walkers – IC (4 count) x 20
The Thang
THANG – TRIPLE DOUBLE
11 exercises, 11 reps each, 11 rounds, 100m run after each round.
1) SSH
2) Lunges – each leg is 1/2
3) Merkins
4) LBCs – IC (4count)
5) Mtn. Climbers – IC (4 count)
6) Flutter kicks – IC (4 count)
7) Carolina Dry Docks
8) Squats
9) Plank Jacks – IC (4 count)
10) Elbows to Knees – IC (4 count)
11) Burpees – IC (6 count)
Run to the other cone – repeat exercises…and so on
HH Gregg and Snorkel were BEASTS. They finished 10 rounds in the allotted time. The rest of us finished 7-8 rounds.
Mary
Blades of Steel IC (4 count) x 5 plus held in low position for 30 seconds – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. I think we ended up doing 3 nice and slow until I realized it was after 8am.
Circle of Trust
Announcements
Expertly given by Toto
Name – o – rama: Powderpuff, HHGregg, Cousin Eddie, Toto, Snorkel, Vegan, Chaps, Silo, Search Party
Prayers
We took some time and held some silent intentions. I prayed for Memphis, Syria, Turkey and Hotbox.
Naked Man Moleskin
Last night as I was thinking about what to say during COT, St. Augustine popped in my head. When I converted to Catholicism, his is the saint name I chose. In college, while studying Medieval History, I read City of God and I remember it speaking to me in some way even though I can’t remember it now.
So, a couple of Google links later and this is what I found.
The St. Augustine prayer:
Breathe in me, O Holy Spirit, That my thoughts may all be holy.
Act in me, O Holy Spirit, That my work, too, may be holy.
Draw my heart, O Holy Spirit, That I love but what is holy.
And the motto of St. Augustine:
Omnia Vincit Labor. (Perseverance conquers All)
I then went on to talk about consistency of purpose and how this has started to become my mantra to keep moving forward.
Peace,
Cousin Eddie