01/30/2020 - The Complex - A Complex Beat Down
AO: The Complex
When: 01/30/2020
PAX:
Number of Pax: 32
Pax Names: @@, Ann Arbor, B+, Backdraft, Belichick, Blueprints, Bongo, Cousin Eddie, FakeID, Giggles, Goldberg, Ken Doll, Leuben, Magellan, Mr. Belding, Muggsy, Nacho Libre, Pizza the Hut, Putz, PVC, Rainman, Ronda Rousey, Rooney, Shandy, Snorkle, Spit Valve, Turner, Waterfall, Webelos, Wet Wipe, Wham,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: BabyHands
Introduction
Good size EC run crew for slow warm up, paths were icy and PAX had each others backs. Quite a few surprise visitors, a few fart sacks but still 33 showed up to get stronger.
Warm-O-Rama
100 SSH
Low squat stretch – 1 min
20 High knees in cadence
Lunge Stretch – 30 secs both sides
The Thang
Thang 1
Run 800M
Partner up, one partner farmer carry two coupons 200M, other partner hold squat for first 100M, plank for the second 100M. PAX were encouraged to push the pace on the farmer carries. Each partner did 3 200M farmer carry laps.
Peter Parker 30 yards, hold plank for 6, 30 yards back hold plank for 6
Thang 2
Run 400M
Divide into two teams of 16. First team power clean 60lb sandbag 5 times, pass to next PAX. Second team 10 slams of 10lb slam ball, pass to next pack. All PAX waiting, combination of planks, squats and some burpees while patiently waiting.
Circle of Trust
Discussed trust today on the EC run. Sometimes “Trust” is the only option you’re left with, but that Trust forges bonds and relationships that cannot be easily replaced or replicated. Thanked everyone for trusting me to take them to the edge.
Naked Man Moleskin
The people who live a life of gratitude, receive the most. Say thank you to those people that support you, acknowledge their efforts and don’t take anyone for granted.