06/24/2020 - The Complex -
AO: The Complex
When: 06/24/2020
PAX:
Number of Pax: 21
Pax Names: Bjorn, Blart, Bongo, Dr. Ralph, Flush, Giggles, Juice Box, Mendoza, Muggsy, Onions, Rock Lobster, Smalls, Smokey, Tailspin, Twinning, Wet Wipe, Woodwind,
DR Names:
Number of FNGS:
FNG Names: nair, al borland, cobra kai
QIC: Backdraft
Introduction
20 Strong HIMs joined me on a perfect Hump Day morning: Thanks: Bjorn, Bongo, Woodwind, Wet Wipe, Blart, Smalls, Rock Lobster, Al Borland, Cobra Kai, Giggles, Nair, Tail Spin, Smokey, Mendoza, Twinning, Onions, Flush, Muggsy, Dr.Ralph, and Juice Box.
Disclaimer: I’m not a professional hosting a free men’s work out. Held Outdoors and led in a rotating fashion. COVID rules applied and limited exposure as much as possible.
The Scene: Sun rising on a beautiful 60 degree morning without a cloud in the sky (Plenty of Gnats though).
Warm-O-Rama
Abe Vigodas IC X 15
Tappy Taps IC x 15
Arm Circles IC x 15 (Forward and Backward)
Seal Claps IC x 15
Overhead Seal Claps IC x 15
Goof Balls IC x 15
The Thang
FOUR CORNERS: We split the group into 4 Groups of 5 hard chargers and did 2 high intensity minutes of each station before walking CUSACK Style with our Coupons to the next station.
Round 1: AMRAPS
Stagecouch: Double Arm Fire Hose/Battle Rope Slams
Curls
Squat Jumps
Plank Jacks
Round 2: AMRAPS
Rainbows: Side to Side Motion with Fire Hose/Battle Ropes
Chest Press
Sumo Squats
Plank to Squat Position
Round 3: AMRAPS
Claps: Giant circle motions ending in thunder Claps with Fire Hose/Battle Ropes
Over Head Press
Jump Over Coupons
Mountain Climbers
MoM:
Dirty Dogs IC x 25 Each Leg
Jane Fondas IC x 10 Each Leg
Circle of Trust
Began by thanking everyone for coming out and reflecting on the hardships many of us are facing either at home, socially, or at work. Then, I told the story of Private Treptows Pledge and the importance it has in my life. Whenever I am faced with difficult times and conflicts, I try my best to reflect on the choices I am making. I try and change my thinking to reflect how I can make the situation better. Private Treptows pledge is:
“I will fight cheerfully and do my utmost as if the whole issue of the struggle depended on me alone.”
Prayers for Poutine, TBD, Wet Wipe, Mr Myagi, Crabgrass, Uncle Rico and all the prayers left unspoken.
Dear God, sometimes I forget to say thank you to the people who truly make my life happy in so many ways. Sometimes, I forget to really tell them how much I appreciate them being such an important part of my life. Thank you for providing all of us with the F3 community and Thank you for always being here for me and for each of us. Amen.
Naked Man Moleskin
I truly love the F3 Nation and all that it stands for. It has forever changed my life for the better. Thank you all!