If you promise burpees, they will come

If you promise burpees, they will come

The temps were below freezing for my 2nd straight Q Outland, but that didn’t stop 11 regulars and 4 FNGs from conducting a mini-2nd F in the parking lot of Sun Valley Middle at 6:55 AM.  Part of me was excited to see 4 shiny new faces and part of me was truly regretting that they were there.  Two weeks ago, we launched an effort to Make Outland Great Again and I threw out a challenge to all PAX – 10 burpees for every FNG to post at Outland until the end of January.  The PAX nailed me with 20 last week and 40 this week. What can I say, we’ll do whatever it takes to save one single #sadclown.

Introductions were made.  Temperature was discussed. Disclaimer was given. And we were off….sort of.  Since it was 25 degrees and muscles were tight, we started the workout with marching in place to get the blood moving.  I think this made Hair Band uneasy because he immediately started complaining.  (He’d live to regret it)

Once we got the heart rate and body temps up, we were mobile.  Hairband mile to the bus lot and back to the main parking lot for COP

• SSH X 20 IC
• IW X 20 IC
• Hillbilly X 20 IC
• LSS X 20 IC
• Merkins X 10 IC

5 Burpees OYO (because Double E & Bullwinkle were late)

The Thang

Line up on the curb facing the street.  Toy Soldier walk across the parking lot to far curb.  Bear crawl to center line between the parking spaces

Face the flag pole.  Jump side to side across center line for 60 seconds.

Face the street.  Jump back & forth across the center line for 60 more seconds.

Mosey to the strategically placed traffic cone at one end of 10 empty parking spaces. Line up and shuffle down the line to the end of the parking space.  Shuffle to the left back to the beginning of the next parking space.  Repeato until you’ve covered all 10 spaces (noted by a 2nd strategically placed traffic cone).  Plank until the PAX completes the circuit.

Hair Band asked when the workout was going to start. I think he soon regretted “poking the bear”

Mosey to the bottom of the hill and line up facing the hill for 11’s

Up the hill.  Jump squats at the top.  Down the hill.  10 Merkins.  Back up the hill for 2 jump squats.  Back down the hill for 9 Merkins.  You get the picture…

Mosey to cafeteria shelter & count off by 2’s

• Round 1
• #1’s = Merkins X 20 OYO
• #2 = supine pull ups X 10 OYO
• Flap jack

Run lap, up stairs & return for round 2.  Repeat laps after each round

Round 2

• #1 = Wide arm Merkin X 20 OYO
• #2 = wide arm supine pull up X 10 OYO
• Flap jack

Round 3

• #1 = Derkins X 20 OYO
• #2 = Supine chin up X 10 OYO
• Flap jack

Round 4

• #1 = Diamond Merkin X 20OYO
• #2 = close grip supine pull up X 10 OYO
• Flap jack

Mosey to main wall for People’s Chair with 50 Air Presses X 2

Mosey to curb.

Lunge walk half way across parking lot to center line of parking spaces.

Reverse lunge walk back to curb.

Mosey to grass & circle up for Plank wave

Start in high plank & follow the lead of the person to your right.  High plank to 6 inches until entire circle is at 6 inches. Back to high plank, etc.  Continue for 6 rounds

On your six for 6 Minutes of Mary

• Flutter
• LBC
• Dolly
• Rosalita
• Freddie Mercury

Time!

Moleskin

The challenge was out there.  3 PAX brought 4 FNGs.  Heck, Sling Blade was a FNG last week and brought a FNG this week.  Doc McStuffins brought out two and YHC EH’d one.  I guess the rest of the guys don’t have any friends.  They have every Saturday to prove me wrong.  We don’t do IOU’s at #F3Outland, so YHC used every break in the action to knock out burpees in sets of 10-15 until all 40 were complete.  I’m sure watching YHC perform burpees in my tight pants was the highlight of everyone’s day, but just in case, I recorded a few others:  Double E and Bullwinkle showed up as COP was nearly over.  The PAX had every right to remind them that a 7AM workout doesn’t start at 7:10 because the entire unit had to pay 5 burpees for their tardiness.  Hair Band got in a few pokes at the Bear, but I think the Bear had the last laugh during the 11’s.  They were #brutal.  The reverse lunge walk had Jabberwakke complaining about his lack of balance.  He set himself up nicely for a #shamelessplug for #F3Gumby. FNG Playoffs claimed he hasn’t worked that hard since he was in the military and was going to cancel the Fern & be back next week.  #thanksforyourservice  He mentioned something about flashbacks when doing bear crawls.  FNG’s Sea Sick & Cone Head looked strong throughout the workout and left a trail of laundry all around the parking lot. #overdressed  FNG Manzel was already looking up weekday workouts before he left the parking lot.  Keep an eye out for him at #Thrive.

The veterans worked hard and crushed the workout as usual.  It’s an honor to be given the opportunity to lead.

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• Thanks to Smokey for the strong take out.