08/21/2020 - The Outpost - Urkel Birthday BackBlast 8-21
AO: The Outpost
When: 08/21/2020
PAX:
Number of Pax: 26
Pax Names: Belichick, Blues Clues, Bobby Fischer, Boston Butt, Boxcutter, Caboose, Chop Shop, Elway, Flea Market, Ken Doll, Leuben, Lewinsky, Mayhem, Milton, Onesie, Pork Rinds, Quarter Cart, RoachCoach, Seabiscuit, Tourniquet, Trailer Park, Twilight, Urkel, Ziplock,
DR Names:
Number of FNGS:
FNG Names: choo choo
QIC: Ukrel
Introduction
THE SCENE: A nipply 52 Degrees with the sunrise coming up slower and slower each day. No special appearance from “Urkel” this morning. It was all good though since it allowed me to administer a solid beatdown. Curse words were shared at the thought of doing certain exercises, laughs were had, games were played, and no one got their shoes wet (right @Trailer Park??)
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA:
-Good Mornings (ICx10)
-Abe Vagoda (ICx10)
-Goof Balls (ICx20)
-Terminators- SSH, Bonnie Blair’s, Plank Jacks, Merkins (Ladder down from 8)
The Thang
THANG 1: It’s Always a Race Millenium Falcon Style
PAX ran to the adjacent parking lot. Directions were given, PAX were separated into two groups (Elites and Joes) with two teams a piece, and the race began.
-PAX performed sets of exercises millennium falcon style (first to set number finishes the exercise for the rest of the PAX). Exercises were for Elites and Joes and the total we had to get to.
-Jump over Burpees 75 and 50
-Hand Release Merkins 80 and 60
-Bonnie Blair’s 100 and 75
-Groiners 80 and 60
THANG 2: Heads, Shoulders, Knees, and toes with a twist
PAX moseyed to the other side of the parking lot where cones were set up. We started with a warm-up of side to side stepping the cones from one end to the other. PAX then played Hold Squat, High Plank, Low Plank, or Merkin. One PAX member called out each exercise, and when they deemed it the right time, they called “cone.” Whomever grabbed the cone first won the round. We played 6 rounds and switched partners throughout. Some of us were winners, while others were not.
Circle of Trust
6 MoM:
-Freddy Mercury’s
-Dying Roach Coach
-Donkey Kicks
COUNT-OFF & NAME-O-RAMA:
21 strong HIM for the Urkel beatdown and 5 for the Twilight MASH Unit workout- Bobby Fisher, Tourniquet, Onesie, Pork Rinds, Roach Coach (RESPECT), Chop Shop, Milton, Belichick (RESPECT RESPECT), Choo Choo, Ziplock, Caboose, Twilight (Twinkle), Lewinsky, Boston Butt, Flea Market, Box Cutter, Leuben, Seabiscuit, Ken Doll, Blues Clues, Elway (REPECT), Mayhem, Quarter Cart, Trailer Park, Urkel (QIC)
CIRCLE OF TRUST:
Today, we prayed for Mr. Miyagi, Brad, Blues Clues’s coworker who is battling brain cancer, Tiny Bubbles, and Crabgrass.
Naked Man Moleskin
MOLESKIN:
Never underestimate the power of the site Q. EVER. “How can I stop eating sugar?” STOP EATING SUGAR. You can even control your emotions: “How can I stop missing that girl or guy or whoever broke up with me?” STOP MISSING THEM. You have the control, that you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity DOESN”T GET A VOTE! Your temper doesn’t get a vote. So next time you are feeling weak or lazy or soft or emotional, tell those feelings they don’t get a vote.
-Jacko Willink
We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville!
Did I do that?!
Yes, yes I did!
-Urkel