01/24/2020 - The Outpost - Way Back Machine: Top Gun, Rush & Other Things 80’s

AO: The Outpost

When: 01/24/2020

PAX:

Number of Pax: 11

Pax Names: Appletini, Blues Clues, Crab Legs, HH Gregg, Ken Doll, Quarter Cart, Rhinestone, Snorkle, Super 8, Twilight, Uncle Rico,

DR Names:

Number of FNGS: 0

FNG Names: n/a

QIC: Twilight


Introduction

Weather conditions were mid 30’s with wet with a lot of slush.  I like to move around the AO during workouts but knew we’d be using the shelter for this beatdown.   Arrived early to arrange the picnic tables, organize my thoughts and get my pre-workout in so I don’t breakdown too much.

Searching for a workout in a confined area, I came across a routine in the Exicon.  Top Gun it is to go with a bit of a tribute for Rush drummer Neal Peart.

Let’s do this!

 

Warm-O-Rama

  • SSH  20x
  • Arm Circles 8x Front/Back
  • Imperial Walkers 15x
  • Abe Vigodas  10x
  • Burpees 6ct  8x

The Thang

Thang 1 –  Top Gun

Perform 10 reps each of 5 standing coupon exercises:

  • Curls
  • Goblet Squats
  • Bent Over Rows
  • Overhead Press
  • Reverse Lunge Twist

The 5 coupon exercises are repeated for 10 minutes. The Danger Zone happens every minute on the minute when PAX drops the coupon and performs 5 Burpees,

 

Thang 2  –  10 Minute Burpee Breakdown

Take 10-minutes with this burpee workout to practice each part of your burpee mechanics. Do this by breaking down each component of the burpee: the squat, the squat thrust, the squat thrust with push-ups, and then a full burpee with a vertical jump and clap.

  • 2 minute jumping jacks/seal jacks
  • 1 minute squats
  • 1 minute squat thrusts
  • 1 minute squat thrusts with Merkins
  • 1 minute burpees (AYG).
  • 1 minute rest (jog in place)
  • 1 minute burpees (moderate intensity)
  • 1 minute rest (jog in place)
  • 1 minute burpees (finished together in 6ct cadence)

 

Thang 3  –  Wall Sit/BTTW+Merks

  • Round 1 – 30 sec wall sit followed by 5x BTTW+Merk
  • Round 2 – 30 sec wall sit followed by 3x BTTW+Merks
  • Round 3 – 30 sec wall sit followed by 3x BTTW+Merks
  • Round 4 – 30 sec wall sit followed by 3x BTTW+Merks

 

6MoM

  • Hip Thrusters with coupon  12x with 5 sec hold
  • Homer to Marge  10x with 5 sec hold
  • Shoulder Tap Merkins  10x (with a few 6 inch holds for the enjoyment of the PAX)

Circle of Trust

Prayers were called for Evan, Party Boy’s Dad and family, Pi’s friends, Toasted Coconut’s knee recovery.  Apologies for missing other requests.  Thanks to all for coming out ITG.  Never a regret climbing out of bed during the four o’clock hour to get better with you all!!

Was listening to a few podcasts, most recently an interview with Jason McCarthy on the Jocko Podcast.  Jason is the founder of Go Ruck.  Lots of interesting topics but came away with his perspective on not being afraid to have discussions with others, even if you disagree on a subject.  Engage with others and gain perspective.  Understand that we all tick a different way.  Learn how to keep your eyes open and listen more.  Have an opinion but make sure it’s an informed and well thought out opinion.

Another take away was to teach your kids to serve the community when they can.  Help them to understand there is more to life than checking to see how many “likes” they received on IG or what “perfect worlds” other people live in.  Help them to understand things like helping family and friends when they need it, not just out of convenience or to check a box for  the national honor society or a college application.  And try to teach them to do the right thing, even when it’s not popular or easy.

Not preaching to you all, I just have two young daughters and I hear about what goes on in their world and just thought I’d share what I heard on the podcast.  Thanks to the PAX for bearing with me…did NOT want to come off as sounding “preachy”

Naked Man Moleskin

TClaps to:

  • Ken Doll who was throwing out Top Gun referencest!  Sorry I didn’t catch them all…was too worried about staying on track.
  • Appletini and Uncle Rico for making every Danger Zone a competition.  Loved watching them go AYG knowing we had 10 minutes of burpees coming up in the following Thang!  It’s good to be the Q sometimes….

Playlist

  • Danger Zone – Kenny Logins
  • Spirit of Raido – Rush
  • Tom Sawyer – Rush
  • Xanadu – Rush
  • Back in Black – AC/DC
  • Hot for Teacher – Van Halen
  • Porch – Pearl Jam (had to sneak that one in)
  • Jane Says – Janes Addiction (no idea that was an 80’s song!)

Leave a Reply