12/28/2020 - The Complex - 2 Year & 300th Post for WW

AO: The Complex

When: 12/28/2020

PAX:

Number of Pax: 40

Pax Names: Ann Arbor, atat, Blueprints, Bunyan, Catheter, Cobra Kai (Giggles 2.0), Dr. Ralph, FakeID, Fender, Flatliner, Flush, Giggles, Good Hands, Hashtag, Huskie, Leuben, Longshanks, Marla Hooch, Mendoza, Mia Hamm, Mom's Group, Muggsy, Nair, Nest, Onions, Pizza the Hut, Putz, RoachCoach, Shandy, Short Round, Spork, Tang, Tiny Bubbles, Turner, Waterfall, Wet Wipe, Woodwind,

DR Names: N/A

Number of FNGS: 0

FNG Names: Dehydrated Onions, Rocketman, Messi

QIC: Wet Wipe


Introduction

Conditions- 30* with minimal wind

 

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

 

I was pretty excited for todays Q & then the Number of HC’s kept rolling in.  There was some modification to the original plan to allow for being socially distant. *Side note- we only had one fart sack.

 

Warm-O-Rama

Good Morning IC x 10
Tappy Taps IC x 10
Arm Circles- Forward x 10, reverse x 10
Calf Stretch from Plank Position
Quad Stretch

The Thang

1.  50 Overhead Press
2.  50 Leg Lifts
3.  50 Chest Press
4.  50 LBC’s
Shoulder Claps for the 6
Motivators from 4
Run a lap
5.  50 Merkins
6.  50 Grady Corns (IC)
7.  50 Coupon Squats
8.  50 Lion Kings
Hold plank for the 6
Motivators from 4
Run a lap
9.  50 Coupon Pullovers
10.  50 RDL’s
11.  50 Bobby Hurley’s
12.  50 Curls
Seal Claps for the 6
Motivators from 4
Run a lap (Did not Complete)
13.  50 Shoulder Taps (Single Count)
14.  50 Skull Crushers
15.  50 Bent Rows (Did not Complete)
16.  25 Burpees (Did not Complete)
Motivators from 4 (Did not Complete)
Run a lap (Did not Complete)

Circle of Trust

Count a Rama

Announcements by Huskie

Name a Rama

Prayer by Dr. Ralph

Naked Man Moleskin

Gratitude is the word that comes to my mind when I first think of this group of guys. The last two years have been the hardest years of my 43. I have dealt with death threats from family members against me and my wife and children. I have had legal issues that stemmed from that and I also became a gun owner. I have had loved ones diagnosed with cancer. I have had my best friend die unexpectedly. I have lost my FiL to cancer. Finally, I have lost my HS Head Coach to a Covid related illness.
I have asked the men of F3 for support and prayers throughout these difficult time. The group as a whole has done just that. It meant a lot when you guys would ask how was Big Mike doing.  When things were trending downward for him knowing you guys were praying helped me get through it. The support after his death and the meal train put together by Smokey exemplifies why I have so much respect for everyone of you. So gratitude is the word I will use when describing this group moving forward because you guys have changed my life. Thanks for the support.

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