12/30/2022 - The Complex - 3 Thang Beatdown at TC
AO: The Complex
When: 12/30/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Mary Lou
Introduction
Lots of good options tomorrow; if you are looking for a traditional 3 thang beatdown, YHC has got your back jack. @Winthorpe and I will welcome you with a warm hug.
Bring :bricks:, :gloves:…this is a big boy friendly WoD.
Warm-O-Rama
Jogged from light pole to light pole, Bernie Sanders back and forth, karaoke right, Karaoke Left, Bounders right and flying nuns back.
Finished with motivators from 5
The Thang
#1. 10 exercises, 1 minute AMRAP, followed by short jog.
Exercises included, chest press, plank, blockees, air squats, rocky Balboa’s, shoulder taps, crab cakes, clean n press, dips, hydraulics.
#2. Mozy over to baseball backstop. Did 5 air squats followed by jump over brick wall and run up to top of fence and back. x5 sets.
Mozied over to fence..started with 5 mtn climber merkins. Once done, climb and jump fence and jump back over. Did this 2x. 3rd set we did 5 burpees.
#3. Back to parking lot for 11s with Arnold press and big boys.
#4. Tried to do partner pyramid curls starting from 13 (one pax does 13 curls and passes to other pax who does 13). Ran out of time but most made it down to 8.
Circle of Trust
Given we had an FNG, used the COT as time to explain F3 a little more and what it has meant to me in my life.
Naked Man Moleskin
Thought that Jumping the fence would be good exercise, especially for those doing OCT. However, it was not a big hit. Of the 11 pax, only 4 attempted. Note for next time.
Great having Scratch Off (FNG) join us. He knew a few guys already which was great. Looking forward to another HIM joining the group on a regular basis.