11/16/2022 - The Complex - A Star is Born
AO: The Complex
When: 11/16/2022
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blues Clues
Introduction
Salute to Putt Putt and Gamecock getting out for an earlier EC run on a cold November day…Led Zepplin Black Dog welcomed the rest of the PAX before 5:15am…about ready to roll…
Warm-O-Rama
SSH
Tappy Taps
Tie Fighters
Helicopters
Scissor Lifts
Mosey with Coupon then Cusak Carry to end of parking lot, leave coupon there
The Thang
Thang 1 – Hip Slappers
PAX lined up along the baseball field fence. We did Hip Slappers (upright and inverted) x20
Mosey to baseball field
Thang 2 – A Star is Born
*Modified Version of the Death Star – 300 Variety Merkins + 6 Down n Back Burpee Sprints + 100 Lower Body Exercises
- Star 1 x 20 Merkins
- Star 2 x20 Diamond Merkins
- Star 3 x20 Wide Grip Merkins
- Star 4 x20 Scissor Lifts
- Star 5 Scorpion Dry Docks
- *Repeat above 3 Times for 300 Merkins and with run to Squat Jumps inbetween each Star
Break:
- 6 40 yard Sprint and Backs with escalating Burpees up to 5 inbetween each set.
Then Lower body
- Star 1 x20 Squats
- Star 2 x20 Jump Squats
- Star 3 x20 Hydraulics
- Star 4 x20 Bonnie Blairs
- Star 5 x20 Calf Raises
- 1 Set with run to Burpees inbetween each Star
Mosey + Bear Crawl Back to Flags
Thang 3 – S.T.A.R.
- Sobriety Style Curls x10 (2 sets)
- The Lion King x10 (2 sets)
- A Hundred Chess Press
- Rest 6 0’clock…
Circle of Trust
“Do not mistake movement for progress…”
Naked Man Moleskin
Salute to Snot’s son who won 2nd place out of about 400+ kids at the VFW for a charity contest where he shared the Chad1000x. Respect brother!