08/02/2021 - The Outpost - VQ at the OG AO
AO: The Outpost
When: 08/02/2021
PAX:
Number of Pax: 19
Pax Names: Bassmaster, Bean Counter, Blueprints, Captain Underpants, Carmen SanDiego, Chaps, Columbus, Elway, HH Gregg, Ken Doll, Leuben, Powderpuff, Rhinestone, Shirley Temple, Snoop-A-Loop, Tailspin, Trailer Park, Uncle Rico,
DR Names: 0
Number of FNGS: 0
FNG Names:
QIC: Snoop-A-Loop
Introduction
Welcome & Disclaimer:
Joining the VQ party to kick off this week at the AO that started it all. We will do a full body circuit (on paved surfaces) and eviscerate some calories. Bring your coupon, your grit, and your ability to do some basic arithmetic for a team competition.
F3 is:
– Open to all men
– Free of charge
– Held outdoors, rain or shine, heat or cold
– Led by men who participate in the workout in a rotating fashion
– Ending with a Circle of Trust
I am not a professional. I do not know your injuries – please push yourself and work hard, but modify as needed.
Today we will focus on the importance of teamwork and collective effort toward a common goal.
Warm-O-Rama
– Arm circles: 10 forward / 10 Backward (getting bigger circles after 5)
– Seal claps: 12
– Hillbillies: 15
– Tappy taps: 10
– Motivators from 7
– Mosey 1 lap around the lot
Move to the skatepark
The Thang
Thang 1: 11s
– Merkin -> up & over skate park steps or ramps -> Bonnie Blair
Push your pace. When done, line up in the order which you finished. It’s ok to be in the later finishing group, as you’ll get put with the top finishers heading into the team competition.
Thang 2 – Competing for the Gold
Back to the main lot
6 teams of 3
– 4 minute AMRAP + Prison Run around the main lot:
Each team member takes a turn running 1 prison run lap around the main lot per exercise, while others accumulate reps. The faster you run and get the laps done, the more reps you can tally as a team.
We will write down each team’s rep count total after each exercise. The top 3 teams with most combined reps earns the Olympic bricks; Gold, Silver, Bronze
Exercises:
– Coupon Squats
– Big Boys
– Coupon Swings
– Curls
Mary
– Freddie Mercuries x 15
– American Hammers x 15
– Shoulder Taps x 10
Circle of Trust
– One of the themes I tried to center today’s workout around was teamwork and helping others to work towards a common goal.
– Unfortunately today there seems to be a growing trend of individualism and self-absorption, which can be amplified by social media.
– Another issue I’ve observed is lack of commitment and follow-through.
– That’s why is F3 thing has resonated with me; the teamwork, camaraderie and commitment that is woven into the fabric of the program. These PAX are a reflection of how we can improve as a society.
– I dig this a lot, and thank Shirley Temple for getting me out here
Prayer Requests: Columbus’s Step Mom and Appletini’s Brother
– Heavenly Father, thank you for this beautiful day that you’ve enabled us to come out and make ourselves stronger, individually, but more importantly, as a collective. I thank you for these fellow Pax that have joined me.
– Please watch over Columbus’s Step Mom as she battles ALS, and Appletini’s brother as he goes through his challenge. Please also be with their caretakers, which, speaking from experience, can take a tremendous toll.
– Lord, help us to work as better teams. Help us to remove individualistic mentality from our hearts and focus on the greater good, which is the growth and success of our communities. Let this program continue to be a supportive network and help us to live in harmony with each other. In Jesus’s name we pray, Amen
Naked Man Moleskin
I appreciate the good turnout for my VQ, thanks to some recruiting/cheerleading from some of my fellow neighborhood PAX.
I will check out the instructional video on the proper way to get into the counts for each exercise, and not create a program that requires a lot of administrative writing so I can do all the reps with the group along the way.
1 Q down, countless more to go. Onward!