07/22/2022 - The Complex - 4 Corners & Circle Workout
AO: The Complex
When: 07/22/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PRE-BLAST THE COMPLEX
7/22/22 5:15 AM BOOTCAMP
Bring your coupon, Jump Rope, Gloves, and be ready to move a little.
HC Below!
Warm-O-Rama
WOR
Jump Rope for 2 Minutes
Various Leg Stretches
Arm Circles
The Thang
Thang #1
4 Corners – Everyone Staying Together & keep your coupon with you. We did 2 Laps.
Corner 1 – 20 Merkins & 20 Lunges
Corner 2 – 30 Curls & 30 Coupon Dips
Corner 3 – 40 Chest Press & 40 Mountain Climbers
Corner 4 – 50 Monkey Humpers & 50 Jump Rope
Thang #2
Circle Workout – One PAX runs to a cone carrying either a 40lb or 60lb sandbag. The remaining PAX did the following exercises while each PAX ran with the Bag. We did everything OYO. We did 2 rounds of the exercises.
Exercises – Mississippi Leg Hounds, Big Boys, Side Straddle Hops, Air Squats, Overhead Press, Overhead Hold, Coupon Side Lunges.
Thang #3
Medicine Ball Chest Pass Line. We had to 2 lines of 4 Pax facing each other in single file line. One Pax would chest pass the medicine ball and run to the end of the other line. We did this for a few minutes.
Circle of Trust
COT
I mentioned that I was camping last week. In the park, there was a very steep hill with an elevation over 850 feet. I mentioned that I wanted to run that hill before we left. On our last day we got up at 5:15 and went on a 4.6 mile run. We hit the hill within the first mile of our run. I was gassed and made it up about 95% of the way. I started seeing spots and had to walk that last bit up the hill. I caught my breath and continued with the other two guys. I challenged the PAX to try something new to push yourself. If you don’t push yourself you will be stuck at the level you are at now. The more your push and try something hard it will help you accelerate. Find that hill or hard thing and conquer it.
Naked Man Moleskin
Workout seemed to flow well to work most muscle groups. I played a music list from when I was an intern at Virgin Records. There was a good variety of music and challenged the PAX to think of the artist. I played songs from bands that I worked with or saw in concert while I was an intern.