09/10/2020 - The Complex -
AO: The Complex
When: 09/10/2020
PAX:
Number of Pax: 33
Pax Names: @@, Al Borland, Ann Arbor, Baby Hands, Cannoli, Catfish Hunter, Curds, FakeID, Flush, Gameboy, Giggles, Harbaugh, Hootie, Huskie, Jackie Chiles, Magellan, Marla Hooch, Mayhem, Mom's Group, Nair, Patchouli, Pizza the Hut, Poutine, Putz, Shandy, Smalls, Spork, Super 8, Turner, Waterfall, Wet Wipe, Woodchuck,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Statesville
Introduction
Come join me for my VQ at Complex. Bring your coupon as it will be utilized throughout the workout. We will be mixing in some cardio but focusing on full body strength.
Warm-O-Rama
Warm Up:
Arm circles forward -15
Arm Circles backwards -15
Tappy Taps – 10
Side straddle hops- 15
Imperial walkers- 12
Indian run- 3 groups twice around parking lot
The Thang
Thang #1
Four cone locations. Progression from 10 to 40. Back to P1 merkins each position
P1 Merkins 10
P2 Coupon squats
p3 Coupon curls
P4 Coupon chest press
Thang 2
Four cone locations. Progression from 10 to 40 Back to P1 LBC’s each position
P1 LBC’s
P2 Coupon swings
P3 Coupon bent over rows
P4 Coupon overhead press
Thang 3
Same as Thang 1 replace merkins with side straddle hops
Thang 4
11 to 1 (regression/progression) Curb dips to side straddle hops
Circle of Trust
With this being a VQ I wanted to discuss the importance of getting out of your comfort zone to improve your results and achieve more in life.
Naked Man Moleskin
Big turnout. Appreciate all of the support.