05/23/2020 - The Outpost - Trying Something New
AO: The Outpost
When: 05/23/2020
PAX:
Number of Pax: 5
Pax Names: Flush, Small Cakes, Thomas Tank Engine, Tonka, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
COVID-19 safety rules.
Warm-O-Rama
Imperial Walkers IC (count to 15)
Arm Circles Forward IC (count to 15, get bigger after 8)
Arm Circles Backward IC (count to 15, get bigger after 8)
Abe Vigodas IC (count to 15)
Mosey to show everyone the route for Thang 1
The Thang
Thang 1
Partner up. One partner picks an exercise from the following list and performs it for the entirety of time the other partner is moseying on predetermined route (approx. .2-.25 around the parking lot). Knock off every exercise in the list as a team. Focus is on form, not reps.
-Side Straddle Hops
-Merkins
-Big Boy Situps
-Plank Jacks
-Chest Press
-Overhead Press
-Goblet Squats
-Coupon Curls
Plank till the Six is in.
Bring Coupon over to the walkway and use it to get some height for 50 dips.
Thang 2 – “The Lone Ranger”
All but one PAX spread out in a line equidistant from one another across the parking lot. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to them and does his Burpee. When he gets to the last PAX, first PAX in the group line starts his Burpee run and everyone else shifts down to make room for the PAX just finishing. Continue until everyone has had a turn at the Burpees. If the group is less than 10 in size, go through twice with “Lone Ranger” doing two burpees at each stop. For fun, the PAX suggested making the Merkins go to 10 the second go around.
Head over to the curb and do Rocky Balboas – 50 Count on curb – each foot is 1.
Plank till the Six is in.
Thang 3
30 Chest Press, Lunge Walk a 10 count out and back
30 Bent Rows, Lunge Walk a 10 count out and back
30 Decline Merkins on Coupon, Lunge Walk a 10 count out and back
30 Coupon Pull-Through’s, Lunge Walk a 10 count out and back
Plank till the Six is in.
MARY
LBC’s to a straight count of 100
Hold plank for 30-60 seconds to end.
Circle of Trust
Prayers for all those with families and friends facing the COVID-19 crisis.
Naked Man Moleskin
N/A