10/06/2021 - The Outpost - TRX and Trivium
AO: The Outpost
When: 10/06/2021
PAX:
Number of Pax: 18
Pax Names: Bean Counter, Chachki, Crab Legs, Elway, Handy Manny, HH Gregg, Ken Doll, Laimbeer, Mr. Miyagi, One Eye Willy, RoachCoach, Rusty, Snorkle, Sonny Bono, Sweet Gherkins, Ted Lasso, Toadstool, Twilight,
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast The Outpost – IPC Week 5!! Oh wait … that misery is over!? Well, come out to the OP anyways and let’s get after it together! Bring your coupons, your gloves, and no quit attitude. I am still cooking up the plan, but we will move and we will get better!
Seriously … IPC is over. We will kick off at 5:15am! HC Below!
My youngest 2.0 decided that he wanted to be rocked in his rocking chair at 3:50am … so needless to say there was zero risk of a fartsacking Q today. Held him for about 25-30 minutes, laid him down and then got on with my morning!
Arrived at the AO around 4:55. I wanted to give myself an extra few minutes to set up the TRX straps and make sure we had enough space to operate.
I am loving the weather this time of yea. PAX started rolling in and it was time to go!
5 Core Principals and Disclaimer were recited. Don’t hurt yourself!
Warm-O-Rama
SSH IC x 20
Good Mornings IC x 10
SSH IC x 15
Grady Corns IC x 10
SSH IC x 10
Mountain Climbers IC x 10
Smurf Jacks IC x 10
Mosey over to the playground with coupons
The Thang
Thang 1 – TRX Atomic Merkins
PAX would take turns going over to the TRX straps and performing 10 Atomic Merkins. That is both feet in the straps so that your legs are suspended in the air. Do a merkin and once back up, do a tuck with your knees to your chest. That’s 1.
Due to the amount of PAX in attendance, I called two PAX at a time to do the Atomic Merkins. PAX 1 did the merkins while PAX 2 did a cusak hold. The rest of the PAX started exercise 1 below and continued until first two PAX on TRX straps finished. Then two more PAX went over to the straps and we did exercise 2. And so on …
- Coupon Curls
- Step up’s w/Coupon
- Heel Touches
- Dips
- Lunge Walk
- Coupon High Pulls
- American Hammers w/Coupon
- Coupon Swings
- Whatever exercise you skipped during your Merkins
Mosey to the north end of the lot and return back to playground.
Thang 2 – TRX One Legged Burpees
Similar to Thang 1, I called two PAX in at a time. PAX 1 put one leg into the TRX strap and did 5 one-legged burpees, then switched and did 5 more on the other leg. PAX 2 did a Cusack hold.
- Coupon Halos
- Deadlifts
- Big Boys w/Coupon
- One Arm Overhead Press
- Thrusters
- Calf Raises
- Whatever exercise you skipped during your Merkins.
I had a few of the PAX at the end do the one legged burpees on the benches since we were running short on time. (Hence only 7 rounds above compared to 9 in Thang 1.)
Mary
High Plank Hold
Newtons Craddle IC x 10
Low Plank Hold
Chilly Jacks IC x 10
High Plank Hold
Annies IC x 10
High Plank Hold … Recover!
Circle of Trust
Count – 18!
Announcements – Thanks Elway (and thanks for subbing as siteQ)
Name-o-Rama
CoT
I have been a part of the group tasked with putting together the upcoming convergence. We are finished with the planning and it is very rewarding to see the final product. I am excited for guys to come out and have a great/fun morning this Saturday. Working with the HIM’s on this team has been great and it reinforces the concept of teamwork. With this in mind, I looked up a few quotes last night and the two below resonated with me:
- Coming Together is a Beginning. Keeping together is Progress. Working together is Success.
- Individually, we are one drop. Together, we are on ocean.
This can ring true in many aspects of life. I see it a lot in F3. Even the very creation of F3 Naperville took a group of guys with a common goal. In work, we are often working together with team members to finish a project or complete some task. While there may be some benefits to working alone for certain things, coming together and putting your best efforts forward as a team usually will yield better results. My parting thought to all PAX was to think about how they can be successful in their teams, whether work, family, or F3, and keep in their minds how valuable their contributions can be towards the final common goal.
Naked Man Moleskin
The AAR I had for myself was to come up with a way to get through the TRX exercises a little quicker. I was anticipating about 10 HC’s when I put the workout together. Through about 8pm last night it was looking like I was all set to go. Once the HC’s started piling on though I should have maybe scrapped the workout all together and come up with another plan. We did get through the workout and everyone got their reps but I had to cut out some of the running that I planned on doing. As a result, I am pretty sure this is the least amount of running I have had in one of my Q’s (including Virtuosity)! Hopefully PAX still feel they got a good workout in though. I’ll just dub this a “Gun Day” workout!
Today’s featured artist was one of my favorite bands … Trivium. New album coming out this Friday titled In The Court of the Dragon. CHECK IT OUT!
Thanks for joining men. Always a pleasure.
BC