10/08/2021 - The Complex - 400th Post was the Same as the 1st

AO: The Complex

When: 10/08/2021

PAX:

Number of Pax: 11

Pax Names: Catheter, Dr. Ralph, Gargamel, Huskie, Magellan, Mom's Group, Nair, Olaf, Tang, Wet Wipe, Woodwind,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Wet Wipe


Introduction

I am pretty banged up right now with my Achilles and I was on Q.  I really can’t run at this moment so I decided to bring the Fitness Test back to The Complex.  This was the workout the very first time I attended F3 with At At on the Q.  It is always a great workout with zero running. Thanks to the ten that joined this morning.

Warm-O-Rama

F3 Disclaimer was Read:

-I am not a professional or aware of injury so modify as needed

-Free for Men Only

-Outdoor Workout no matter what the conditions are

-Peer Lead

-Rotating Fashion

-It ends in a CoT

20-Imperial Walkers (IC)
10-Arm Circles (IC)
10-Tappy Taps (IC)I
15-Abe Vigoda’s (IC

 

The Thang

AMRAP (As Many Reps As Possible) 90 sec
1. Merkins
2. Squats
3. Big Boy Sit Ups
4. Lunges (each leg counts as 1/2)
5. Coupon Swings
6. Dips
7. Box Jumps/Step Ups
8. Curls
9. Over Head Press
10. Bent Over Rows
11. Chest Press
12. Upright Rows
13. We Are No Worthies
14. Leg Extensions
Mary
LBC’S (IC)
Heel Touches (IC)
Static Stretching

Circle of Trust

Count a Rama
Announcements
Name a Rama
Prayer Requests were taken
CoT
It is ok, to not be ok. However, have someone to talk with when things get tough.
  1. M
  2. Your parents
  3. Your Shield Lock
  4. Your Therapist

We ended in prayer led by Dr. Ralph.

Naked Man Moleskin

I look forward to being able to post regularly again in about three weeks when my football season ends.  Keep pressing and strive to get better each day in all three F’s.

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