11/09/2020 - The Complex - 11/9/20 – The Complex – Desk Rabbits
AO: The Complex
When: 11/09/2020
PAX:
Number of Pax: 13
Pax Names: Bongo, Bunyan, Cobra Kai (Giggles 2.0), Giggles, Mia Hamm, Poutine, Spork, Tang, Turner, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Bartles and Jaymes
Introduction
Picked up a last minute Q. Threw together two terrible ideas, and got to the complex early to see which one I wanted to do.
Couldn’t decide, so I left it up to the PAX.
Note: if you do zombie crawls in the fall, expect to find leaves in strange places after the Bootcamp
Warm-O-Rama
WoR
Arm circles x10 F/R
Motivators from 5
Mosey
Coupon good mornings x10
Coupon overhead calf raises x10
Gave the PAX two choices. Turn Tables, or Mr McGregor’s Garden (bunnies everywhere!)
They chose turn tables
The Thang
Thang 1
Turn tables
Cusak to pavilion
10 get low merkins
15 captain Morgan thrusters, right leg (right leg on bench, do thrusters)
20 coupon leg lifts, sitting on table, feet in the coupon.
15 captain Morgan thrusters, left leg
10 overhead lat pullovers, from table or bench – coupon goes waaaay low, and all the way up and over.
Break into teams of four. Squat lift a picnic bench. Ten reps.
- Plan was to carry these a quarter mile, repeating the exercise POAS. Didn’t feel safe moving them and the coupons. Save that pain for a coupon-less workout another time. Decided to throw the second part of my bunny routine at them instead.
Thang 2
Watership Down
11s
Bottom of the hill – reversible murder bunnies (do murder bunnies backwards and forwards 1:1,2:2,etc…)
Cusak up the hill
Coupon thrusters (10,9)
Coupon zombie crawl down the hill. Push, lift, or flip the coupon ahead of you, and all upper body to pull yourself down with it as anchor. Fun.
Mosey back to pavilion
Mary
Coupon overhead big boys. Hold coupon overhead the entire motion. The PAX hated this, possibly more than the zombie crawl. In cadence x10
American Hammers with coupon x15
Circle of Trust
I open up all my CoT to the PAX of they have anything to say. Nobody had anything to share today, and that’s fine. I talked a little about my move up here, my job, and my thankfulness for all the PAX for supporting me and helping make me a better HIM.
And not taking little things for granted. I have seen more sunrises in the past four months than in the past decade thanks to F3. It’s easy to start taking things for granted, but stop and realize how special they are, and how much beauty is out there.
Naked Man Moleskin
I know I missed a couple of PAX names above. I apologize for that.
I hadn’t seen a zombie crawl done since my FNG day. They suck, and now I think nobody at the complex will HC to my next Q. I promise not to do that again any time soon, but I thought it was great.
I like using the benches, still want to make that happen, but need a better plan.
Thanks to the Complex crew for humoring my crazy today.