12/22/2021 - The Complex - 1 Year Manniversary

AO: The Complex

When: 12/22/2021

PAX:

Number of Pax: 14

Pax Names: Ann Arbor, Bean Counter, Blinky, Columbus, Giggles, Malort, Mia Hamm, Mom's Group, Nest, Olaf, Snots, Sparky, Webelos,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Long Story


Introduction

Come join me ITG for a 1 year man-o-versary full body burner.  We will be on the move, staying warm as possible.  Bring a coupon,shoes for a little off road, gloves.F  or just a 1st F perspective, I have exercised more in 1 year then previous 20 combined, lost 15 lbs or so and ran my first 5k ever….year 2 planning to accelerate as much as possible and it officially starts tomorrow!

Warm-O-Rama

Warm up-

Slow tappy taps in cadence x10
Abe Vegodas in cadence x10
Arm Circles x10 x10
Goof Balls in cadence x10

The Thang

Main Thang-
Touring the complex with stops along the way.  Doing things I need to improve on first.
Coupons to island
1. Run to front lot for Station 1-plank.
-1 min plank
-30 sec Left arm
-30 sec Right arm
-1 min low plank
-20 x plank jacks
2.  Run to second station-basketball court-Hills
-10 merkins at top
-Mosey down
-Bear crawl up or lunge walk x5
-SSH until 6 is in.
3.  Return to coupons by island-Ring of Shoulder press
-In a circle, everyone Cusak, count out 10 shoulder presses.  Cusack until full group is done.
4.  Cusak to next station in front of pavilion-Step Ups 40 (20 each leg)-SKIPPED FOR TIME
5.  1 or 2 coupons to shed-Wall Sit
-Wall sit on one side and pass coupon back and forth for 10 times to front.  Front guy starts.
6.  Leave coupons mosey to foul poll-tempo squats x10.
-10 and 10 lunge walk down straight away.
-super marios towards lot.
7.  Stop at corner-sprint to end of lot and grab coupons for 11s in lot
11’s-accross parking lot-second thang
-big boys start at 10, curls start at 1.-PAX got about half way thru
Mary if needed-
Heal touches in cadence
Reverse sit ups in cadence
~30 seconds star gaze

Circle of Trust

Commented on my first year in F3.  The fitness side.  The second F keeps you coming back and accountable and the third F keeps you grounded.  Thanked all the PAX, etc.

 

Naked Man Moleskin

Someday I will have the perfect Q, 5 Q’s in and not yet.  Completely forgot to pray and always feel rushed no matter what.

Ann Arbor brought his usually complaints and humor, which makes the workout feel complete at my fav AO TC, need to get him out more!

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