09/24/2021 - The Complex - A-L-A-R-M
AO: The Complex
When: 09/24/2021
PAX:
Number of Pax: 22
Pax Names: Blueprints, Catfish Hunter, Columbus, Daisy, FIB, Giggles, Goldmember, Happy Meal, Hootie, House Arrest, Huskie, Lady Bugs, Mom's Group, Patchouli, Shandy, Snots, Snow Cone, Spork, Tang, Twilight, Webelos, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
PREBLAST – THE COMPLEX – 9/24 – 0515@channelJoin me for a full body BC as YHC makes his AOVQ at The Complex. ALARMs will be going off all morning! I’ll keep you moving, start to finish, so come on out ITG and get your Friday started right.Pavement shoes.
Bring your
HC in the 
https://media1.giphy.com/media/3og0IOa1X349KZ8E1i/giphy.gif?cid=ecf05e475a4b7g1n3is83y1e44tvkvjvug2s600z2vfp2h08&rid=giphy.gif&ct=gWarm-O-Rama
Motivators from 7
Arm circles F and B at 10 count each
Static stretching – 15 counts
each arm behind head, other arm pull elbow in
On your 6, cross over, each side
In plank, cross ankles and stretch each calf
On your feet, tappy taps
The Thang
A-L-A-R-M
Arms/Legs/Abs/(R) exercise/(M) exercise
We grabbed coupons and mosied to the South end of the lot. Explained ALARM, after each round PAX is to run one lap around the West loop (around 1/2 mile). OYO
Round #1-25 reps
Overhead Press
Imperial Squat Walkers
Crunchy Frog
Reverse Lunge
Mike Tysons
Round #2-50 reps
Curls
Coupon Squats
Big Boys
Reverse Crunch
Mountain Climbers 4 count @ 25
Round #3-100 reps
Air Press
Monkey Humpers
LBCs
Russian Twist
4 count @ 50
Merkins
Called it deep into the 3rd round due to time. No one did a 3rd lap.
On the hop to the pavilion for 3 rounds of wall sits while passing the 30 lbs slam ball. Kinda tight with 22 PAX.
6am – recover, no Mary, got a lot of abs during ALARM
Circle of Trust
Prior to getting in to the F3 meaning of the 3rd F I was thinking about it a lot, where is the Faith aspect of the organization? It has to be more that just service. I opened my bible app for the first time in unfortunately a while. The verse that came up was James 2:14-24. Faith and Deeds work together. Faith must be accompanied by actions. I know this is not the book meaning of the 3rd F, but it does correlates well with our 3rd F channel and all the work Ronda Rousey does to connect us with opportunities to serve. In order to have a strong, real Faith, we need Deeds to go with it.
Prayers for several family members where offered, my apologies for not noting them.
Naked Man Moleskin
The Thang went a little longer than I expected. Next time I’ll reduce the running, reduce the running in general when combining and exercise focused routine. I’m finding its better to have a little time at the end for a few extra things than to run long on the main Thang.
https://www.instagram.com/p/CUNJ_5UgPkb/