01/18/2023 - The Outpost - World is Better WITH You
AO: The Outpost
When: 01/18/2023
PAX:
Number of Pax: 22
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Pre-Blast 
The Outpost 1/18/23 0515!
Come on out for a traditional bootcamp beatdown. Bring your coupons! I’ll bring the 
tunes and 
. Got a song request, drop it in the thread with your HC and I’ll consider it… 
Got to the AO right at 0500. I was the first one there, but many PAX started rolling in about 2 minutes later. Unfortunately, I am dealing with a nagging knee/IT Band issue so there is a little more warm-up/prep needed to get me going. After about 5 minutes of foam rolling and massage gun, I made my way to the flags with my sandbag and speaker. 0515 came and we got rolling.
Five Core Principals, Disclaimer, Mission Statement, Credo all recited. Let’s get warm!
Warm-O-Rama
SSH IC x 10
Hillbillies IC x 10
Triangle Taps (Slow) IC x 10
Mountain Climber Burpees
Down on my down, 4 count mountain climber, up. Down on my down, 8 count mountain climber, up…etc up to a final set of down on my down, 20 count mountain climber, up.
We are now warm. Stay by the flags for Thang 1.
The Thang
Thang 1
All exercises below were done on my count, as a group!
Chest Press x 50
Dips on Coupon or Curb x 25
Curls x 15
Overhead Press x 10
Blockees x 5
Repeat!
Mosey to SASS Building
Thang 2 – SASS building DORA
100 Merkins
200 Squats
300 LBCs
Some PAX were able to start on 200 Bonnie Blairs
Partner 1 starts on exercises above while partner 2 does a short lap around the SASS Building parking lot. Then flip.
Mosey back to Flags with a ‘break’ halfway through for about 80 yards of walking lunges. (Gave YHC a chance to catch his breath).
Thang 3
Chest Press x 25
Dips x 15
Curls x 10
Hold Squat
Mary
Burpee EMOM. 10 Burpees. Every minute. On the Minute. Five Minutes. With “I’ve Got You Babe” by Sonny and Cher blasting on the speaker. Torture.
Recover, recover!
Circle of Trust
Count – 22
Announcements – Thanks Uncle Rico
Name-O-Rama
CoT
“Have you ever just stopped and asked yourself in what ways the world is better because you are in it?”
I asked PAX to reflect on that message. Bow your heads…close your eyes… whatever you need to do to reflect. Start small. Your partner during the DORA … their morning was better because of you and your push/support. All PAX here this morning are better because you came out to the beatdown. Your family…your workplace… your community … they are all better. Please don’t allow yourself to believe that you don’t matter. Because you do.
In that same thought though … make your time matter. Be conscious about making an impact.
Naked Man Moleskin
I did a brief detour at the start of my CoT to address a common saying that may be heard around the F3 world… “If you can’t do it, don’t Q it”. While I do agree with this to a certain extent… I 100% do NOT live/die by this saying. I KNOW there are PAX that can (and always will) be at a higher fitness level than others, especially me. I don’t think it is fair to hold them back or restrict them during certain workouts because I am leading when I know they can push further. If I am struggling on my 4th set of burpees… to me that does not indicate that I should have only asked the PAX to do 3 sets. Especially when you got guys like Blart, Blinky, Roach killing it. Usually when guys make this statement they are just screwing around but I wanted to make sure to address it for some of the newer guys, especially newer to Qing. When it comes to the 1st F part of F3, I believe the true point is to push yourself to your own limits. If you never hit these limits, you may not be pushing yourself hard enough. That applies to whether you are Qing or not. Just my humble opinion.
Also – 63ish pound sandbag made its official debut today as my coupon substitute. That was ROUGH. I had used it over the last week for short rucks or tosses, but first time doing some of our regular lifts with it. I’ve got some work to do but I look forward to ‘growing into’ the sandbag!
Hope everyone enjoyed the ‘traditional’ bootcamp beatdown today. Kept it fairly basic. The SASS Building DORA was a nod to our man Bob Ross. My first ever post we did a partner DORA down at that building. After that first post I guess you could say I was hooked!
Honored and humbled – BC