02/02/2021 - The Complex - 02/02/2021 – The Complex – Get your Body and Mind Right

AO: The Complex

When: 02/02/2021

PAX:

Number of Pax: 19

Pax Names: @@, Ann Arbor, B+, Blueprints, Flatliner, Huskie, Last Call, Mendoza, Mom's Group, Nair, Pebbles, Rainman, Shandy, Sparky, Tang, Turner, Waterfall, Wet Wipe,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Magellan


Introduction

I had a hard time sleeping the night before as I was nervous of fart sacking my Q so I set 5 alarms. I was also feeling a bit nervous as I have not Q’d enough workouts and didn’t want to let the PAX or myself down. However, I committed to getting on the Q sheet more often. So got up, reviewed my Q, and headed out quickly since I knew that I had to get to the Complex early to clear snow from the pavilion.

As I got to the Complex, I could see the headlamps from the EC ruckers heading off in the distance. I jumped out the car, grabbed my shovel and ran to the pavilion to start clearing snow. After a few minutes Nair and Tang pulled up to help clear snow.  Clearing the snow also helped clear my mind from the worries of the day and trials that I might face. The EC ruckers and the rest of the PAX slowly trickled in. It’s 5:15 and time to get to work.

Warm-O-Rama

SSH

Imperial Walkers

Arm Circles

Abe Vergodas

All in cadence. Hopefully, I didn’t mess it up.

Leg Stretches 10 count

 

The Thang

Thang 1

Coupon Mosey to pavilion

50 of the following on my count with a focus on form. Too often I see PAX rushing through the reps which only cheats themselves. As, I’m yelling up and the PAX are counting the reps I can see the struggle and pain on their faces. Good it means this is working and you are getting stronger.

  1. Curls
  2. Overhead Press
  3. Bent over rows
  4. Calf Raises

Mosey to the T

Lunge walk back to the pavilion. The lunge walk was much further than I had originally expected. It sucked I regretted it at the time but kept going since I knew there was growth mentally and physically through that pain.

Thang 2

50 of the following on my count

  1. Coupon Swings-These sucked a lot after the lunge walks and I could see PAX really pushing themselves to complete the reps. Great that’s the point it is supposed to be hard and suck.
  2. Goblet Squats-When I called out this exercise, I believe I heard a collective groan. For the sake of being able to walk I cut this short at 30 reps. I also didn’t want a full-scale mutiny on my hands
  3. Dips
  4. Chest Press

Mosey to the T

Mosey to Shed and Obamas back to the pavilion. The Obamas back to the pavilion really sucked and immediately regretted that idea. After a slogging through this for several minutes I looked up and saw this was going to take forever. So, I halted that slow slog back and called everyone back to the pavilion for Thang 3.

Thang 3-The Wall

  1. Wall Sits- 2 rounds of 2 mins each. My goal was to really burn out the legs. On the second round I asked the PAX to get deeper in the squat, lift one leg off the ground for 30 seconds and switch. I got a lot of um no thanks for thanks

Coupon Mosey back to the parking lot.

Mary

Flutter Kicks in Cadence

LBCs in Cadence

Crunchy Frogs in Cadence –By the time I got to this exercise I could tell the PAX were sore and ready for 6am as I got frequent reminders for time left.

For the last minute we did a PAX favorite Stargazers. When I called this exercise, I heard a distinct bless you come from the back. At this point I was pouring sweat and really feeling all my muscles burning. Mission accomplished I got my body right now get my mind right.

 

Circle of Trust

This year has been filled with trials from all angles work, friendships, a global pandemic, and my family. However, I have found comfort in God’s Word. In the Bible Jesus says that we will have trouble. But take heart! I have overcome the world (paraphrased from John 16:33).

Additionally, in God’s Word it says that we were not given a spirit of fear but God gives us power, love, and self-discipline (paraphrased from 2Timothy 1:7). So my takeaway is that trials or fear should not hold us back or keep from what needs to be done. Our families and communities need us to step up, set an example and lead.

Heavenly Father, thank you for this day and the ability to workout in the Gloom with these men to get stronger together. Give us the strength and courage to get through any trials we may face today. In Jesus name Amen!

Naked Man Moleskin

One think that really stuck in my head from last week was RoachCoach saying to never miss an opportunity to motivate men. I hope the PAX felt motivated after my Q.

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