07/28/2020 - The Complex - “50 – Fifty” Birthday Q

AO: The Complex

When: 07/28/2020

PAX:

Number of Pax: 21

Pax Names: Ann Arbor, Blueprints, Bongo, Brooks, Cannoli, Catheter, Good Hands, Huskie, Magellan, Marla Hooch, Mendoza, Nair, Pizza the Hut, Putz, Rock Lobster, Smalls, Spork, Waterfall, Webelos, Wet Wipe,

DR Names:

Number of FNGS: 1

FNG Names: NYSC, Any Hill

QIC: Ann Arbor


Introduction

Introduction

  • F3 is a free of charge men’s workout held outdoors in the heat or the cold; rain or shine.
  • Led by men who volunteer in a rotating fashion, with no training or certification.
  • As such I am not a professional! Modify the exercises as needed – don’t hurt yourself on my account.
  • We’ll end with a socially distant Circle of Trust
  • Welcome FNGs (Friendly New Guys)

Warm-O-Rama

Warm Up

  • Motivators from 7
  • Goofballs (10x)
  • Abe Vigodas (10x)
  • Imperial Walkers (10X)
  • Arm Circles Forward with thumbs up (10x)
  • Arm Circles Backwards with thumbs down (10x)

The Thang

Thing 1

Five stations each represented a decade – 70s, 80s, 90s, 00s, 10s.  Do exercise at each station up and down the ladder:

  • Station #1 – 10x burpees

 

  • Station #2 – 20x squats
  • Station #1 – 10x burpees

 

  • Station #3 – 30x LBCs
  • Station #2 – 20x squats
  • Station #1 – 10x burpees

 

  • Station #4 – 40x Lunges (each leg 1/2)
  • Station #3 – 30x LBCs
  • Station #2 – 20x squats
  • Station #1 – 10x burpees

 

  • Station #5 – 50x Curls
  • Station #4 – 40x Lunges (each leg 1/2)
  • Station #3 – 30x LBCs
  • Station #2 – 20x squats
  • Station #1 – 10x burpees

 

Hold Plank until 6 is in.

 

THING 2 – 11s on hill

  • Coupon Lift at top of hill
  • Merkin at bottom of hill

Circle of Trust

Turning 50 (today is my 50th birthday) isn’t that bad, but it is very sobering. You realize you likely have more more life behind you than you do in front of you.

A big memory of my childhood was when I was 12 and my dad hung a HUGE colorful banner across the entire front of our house for my mom’s 50th birthday – “Happy Birthday Dee – Half Century” and all I can remember was thinking how old that seemed.  Now I’m a half – century.

Naked Man Moleskin

We lifted up to the Lord for prayers of health: Wet Wipes Father In Law, Spork’s Brother, and Mr. Miyagi.

We don’t know how much time we get, and our beloved brother Noonan only had 5 days of being 50.  I encouraged all the men of any age – 40s, 30s, 20s and even the teen who showed up to make the most of every day and not waste your life.  Love the ones who need love and glorify God.

Closed by praying thanksgiving for F3 and all it has done for me.

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