12/17/2019 - The Complex -
AO: The Complex
When: 12/17/2019
PAX:
Number of Pax: 10
Pax Names: Bongo, Brooks, FakeID, Flatliner, HH Gregg, Moriarty, Pizza the Hut, Putz, Smalls, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Woodwind
Introduction
Welcome
F3’s mission is to plant, grow and serve workout groups for the reinvigoration of Male Community Leadership.
Credo- Leave no man behind, but leave no man where you found them.
Warm-O-Rama
Warmup
Imperial Walkers
Arm Circles
Abe Vigodas
Motivators from 5 down and up
The Thang
Tour de Complex with stops along the way
50 dips
100 squats
50 mountain climbers. Each leg is half
100 lbcs
Mosey to the enclosure
Amrap
10 Burpees
25 Coupon Swings
50 Curls
75 Rows
100 plank jacks
Run to the lot
Rinse and repeat
Mary
Flutter Kicks
American Hammers
Pickle Poinders
Hollow Rocker
Plank
Circle of Trust
COT
Prayers for Fake Id’s wife.
As we prepare for the birth of Jesus, I want to share part of my prayer routine, which is the Divine Mercy Chaplet, especially the closing prayer:
‘Eternal God, in whom mercy is endless and the treasury of compassion — inexhaustible, look kindly upon us and increase Your mercy in us, that in difficult moments we might not despair nor become despondent, but with great confidence submit ourselves to Your holy will, which is Love and Mercy itself’
Prayer: We thank you for the opportunity to be out here this day. Thank for the opportunity to strive to be better husbands, fathers, and men. Please hear our prayers this day through Christ our Lord, Amen.
Naked Man Moleskin
The amrap today was set to Christmas music. Pizza the Hut wanted to do less burpees because he either knew or met Adam Ridgeley from Wham. He did two 2 extra.