07/12/2022 - The Complex - 1 Minute Interval Beatdown
AO: The Complex
When: 07/12/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PRE-BLAST THE COMPLEX
BOOTCAMP 7/12/2022 5:15am
We will be focusing on more upper body and core. If you like to skip leg day HC Below!!!
Limited Running
Bring your Coupon
Warm-O-Rama
SSH 20 Reps
Short Mosey
Arm Circles 12 Reps each direction
Various Arm & Shoulder Stretches
The Thang
Thang #1
1 Minute of Each Exercise – Focus on Form not quantity.
(2 Rounds)
Overhead Press
Derkins
Superman’s
Hammer Curls
Irkins
Flutter Kicks w/ coupon
Merkins
Curls
High to low plank
Chest Press
LBC’s
Short Mosey after each Round
Round 2 – We did an overhead hold for 30 seconds then 30 seconds of overhead press. At the end of round 2 I substituted Mississippi Leg Hounds (1 Minute) for the Mosey.
Thang #2
Bear Crawl Weave around the circle of coupons
Mary:
Leg Raises on your 6 on my call. 6 inches off ground, spread apart at 6 inch height, leg raise and hold. 10 Reps
Merkin Ring of Fire – 3 Merkins each PAX
Circle of Trust
I talked about mental health. I was having a conversation it’s my niece who is a therapist. On average it is taking about 6 months + for someone be able obtain counseling for mental health. When people need help, in most cases this too long. Which I believe can lead to more severe problems. I also talked about my half brother. He has always had a lingering issue that has seemed to drag him down as he never fully dealt with major issue. When he was 4 years old he was in a car accident that took his pregnant mothers life along with the baby. Our dad was driving. Many people go through tough situations. How we respond to these situations impacts our mental health. Things need to be addressed and dealt with mentally. I ended with the following.
Those who are angry live in the past. Those who are fearful live in the future. Those that are at peace live in the present.
We continued to pray for Hotbox and his family, my half brother, and all of those impacted by the mass shootings.
Naked Man Moleskin
We did a lot of different exercises. The goal was to get to the point of burnout for each exercise within that minute for each.
I was a little gassed at the end during LBC’s. Need to work on that cadence when gassed.
Arms and abs will be sore tomorrow!!!