05/28/2020 - The Complex - Birthday VQ

AO: The Complex

When: 05/28/2020

PAX:

Number of Pax: 8

Pax Names: Blowfish, Brooks, Elway, Flounder, Flush, Wet Wipe, Woodwind,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Giggles


Introduction

WELCOME TO F3.

This is a free workout, open to all men, rain or shine.

It is peer led group in a rotating fashion. Ends in a Circle of Trust.

Please keep 15 feet apart from each other in respect of current social distancing protocols.

I am not a professional. Modify as necessary, push yourself but don’t hurt yourself.

Warm-O-Rama

Stretch your arms across your chest about 20 seconds each side

Side split stretches about 20 seconds for each side

One leg quad stretches about 20 seconds on each side

Motivators from 5

The Thang

Line up with coupons on one side of the parking lot.  

  1. 5 burpees, do crossovers to the curb
    28 SSH, do crossovers facing the same direction back to the coupon. 
    80 curls, bonnie blairs until the six is in, Recover for 10
  2. 5 burpees, run to the curb
    28 derkins off the curb, run backwards back to the coupon.
    80 chest presses with coupon, bobby hurley’s until the six is in, Recover for 10
  3. 5 burpees, high knees to the light post
    28 LBCs, buttkickers back to the coupon
    80 coupon swings, toe taps on the coupon until the six is in, Recover for 10
  4. 5 burpees, lunges to the light post
    28 monkey humpers, lunges back to the coupon
    80 bent over rows with the coupon, SSH until the six is in, Recover for 10
  5. 11’s.  Starting with 10 chest presses run to the curb and do 1 derkin
  6. 5 burpees, do crossovers to the light post
    28 SSH, do crossovers facing the same direction back to the coupon.
    Coupon curls until the end

Mary

20 Plank Jacks IC

20 American Hammers IC

20 Plank Shoulder Taps IC

Plank/Merkin Ring of Fire

Circle of Trust

“Just Do It!” is a popular statement that is used by Nike.  In about 10 minutes I will have been breathing fresh air for 40 years on this earth.  A lot has changed for me in that time with some of the most impactful being just in the last quarter of it.  I have gone through a lot of ups and downs especially in the last few years.  F3 was something I had heard about for a while from Blowfish but never really saw the need to get up earlier than I already did and disrupt my happy routine.  Then after a more major life change and the addition of Flush pushing me I finally told myself “Just Do It” at least one time to say you tried it.  Well that one time has snowballed into something that I have a hard time picturing life without.  You men of F3 are truly a wonderful bunch.  The brotherhood is amazing.  You have all in some way touched my life by supporting me with words of encouragement, pushing me to work just a little harder or just even listening to me.  My family, friends, co-workers and even my doctor have seen the difference in me both physically and mentally.  I had grand plans for this complicated workout several months ago when I first signed up to Q.  It seems this virus had different plans as we have had to adjust and adapt.  I almost was going to consider even removing my name from the sheet, but I again told myself “Just Do It”.

Naked Man Moleskin

It was discovered that when Elway attends in Beast Mode you need to have more activities on hand.  Also when you are doing motivators you count DOWN not Up (Thanks for the help Blowfish)