08/20/2020 - The Complex - 100 Rep Beatdown coupled with Running

AO: The Complex

When: 08/20/2020

PAX:

Number of Pax: 19

Pax Names: Blueprints, Catfish Hunter, Flush, Giggles, Hootie, Lincoln, Magellan, Marla Hooch, Mom's Group, Nair, Poutine, Putz, Rock Lobster, Smalls, TBD, Twilight, Waterfall, Wet Wipe, Woodwind,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Wet Wipe


Introduction

Nothing witty or funny I have a dry personality!

 

F3 Disclaimer

-I am not a professional or aware of injury so modify as needed

-Free for Men Only

-Outdoor Workout no matter what the conditions

-Peer Lead

-Rotating Fashion

-It ends in a CoT

 

Warm-O-Rama

Motivators from 10
15-Tappy Taps (IC)
15-Abe Vigoda’s (IC)
2-Plank Position Calf Stretch (10 ct)
2-Hurders Stretch (10 ct)
2-Bow Stretch (10 ct)

The Thang

Thang 1
-Merkins (100 oyo)
-Light Pole Suicides
-Hold plank for the 6
-Curls (100 oyo)
-Run the loop
-Over head claps until the 6 comes in
-Skull Crushers (100 oyo)
-Light Pole Suicides
-Shoulder taps until the 6 comes in
-Over Head Press
-Run the loop
-Seal Claps until the 6 comes in
With the remaining time will be used for Blockies to the song Thunderstruck!

Circle of Trust

Count a Rama
Announcements
Name a Rama

Prayer Requests- Miyagi, WW (FiL)

CoT
Pray to have less hate in your American’s hearts.  The environment around election time is just toxic in every way.  Rise above the bullshit & try to avoid the negativity.  Find patience when dealing with people and more importantly your family.
Prayer

Naked Man Moleskin

Today was my second Q in a row that I have added in more running in an attempt to better myself.  IT sucked, it totally sucked, but when it was over it was worth it.  Thank you to the men that came out this morning to put some work in.

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