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

:alert:PREBLAST – THE COMPLEX – 9/24 – 0515:alert:@channel
Join 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 :bricks:HC in the :thread: :point_down:https://media1.giphy.com/media/3og0IOa1X349KZ8E1i/giphy.gif?cid=ecf05e475a4b7g1n3is83y1e44tvkvjvug2s600z2vfp2h08&rid=giphy.gif&ct=g
(845 kB)

Warm-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.

Instagram

https://www.instagram.com/p/CUNJ_5UgPkb/

 

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