07/13/2021 - The Complex - A thick calorie burning Complex tour
AO: The Complex
When: 07/13/2021
PAX:
Number of Pax: 10
Pax Names: Columbus, Crab Legs, Dumpster Fire, Hacksaw, Long Story, Magellan, Mom's Group, Poutine, Shandy, Turner,
DR Names:
Number of FNGS: 0
FNG Names: na
QIC: Poutine
Introduction
COMPLEX pre-blast!
Dudes, as usual across F3, plenty of great options, so it’s my privilege if you’d join me at The Complex. It will be a full body beatdown of epic proportions, well, epic is a strong word, but it will be damn good. Body weight needed only BUT the rain could change the game, so have a coupon ready to go.
Warm-O-Rama
HILLBILLYs IC
SEAL CLAPS front to back IC
SLOW DOWN SUMO SQUATS IC
KNEEs UP JUMPs on my up
MOSEY – SKIPS, BUTT KICKERS, CARIOCA, LEFT & RIGHT
The Thang
THANG 1/2/3 – the TRANSITION point
15 full body Thrusters – leave coupons behind.
MOSEY to the roller rink #1
FULL EXTENDED ZOMBIE CRAWL across, 15 big boys
DUCK WALK back, leap up every 5 steps, 15 big boys.
REPEAT but 30 LBCs instead of BBs & Mosey back.
12 full body Thrusters – leave em behind
MOSEY to the courts #2
HALF BURPEE SUICIDES
3 half burpees to start run to first line.
3 half burpees, run back.
3 half burpees at start, run to next line
Etc etc
BERNIE SANDERS suicides x 2
MOSEY back
10 full body thrusters. hold low on 9 – leave em.
MOSEY to the pavilion for #3
ON THE WALL – Head/shoulder/knees toes IC, a few times
50 mountain climbers/25 step ups/50 mountain climbers
MOSEY BACK
10 full body thrusters. hold low on 9
MARY
60 second plank
10 narrow squats, hold low on the last
45 second plank
10 slow down merkins
30 second plank
Circle of Trust
Had a bad day yesterday, at work, at home, kids had a tough day, wife had a tough day, was feeling pretty low all day long. Started jotting notes down around that for CoT, the referenced my last few OTs and the last couple CoTs were DEPRESSING! and i was quickly reminded of Glass Joe’s CoT on Saturday and then again my campus Pastor’s opening at church on Sunday around how being and staying positive takes effort, commitment and practice like anything else, up to us to take that step so i scratched all i wrote and decided on this joke for CoT instead….
“A blind man walks into a bar. He sits down, and orders a drink. After a little while he speaks up, ‘Hey bartender, want to hear a blonde joke?’ A hush falls across the bar. The woman to his left responds, ‘you’re blind, so it’s only fair that you know this: The bartender is a 30 year old blonde woman, the woman to your right is a blonde mma fighter, I am a blonde professional weightlifter, and the woman next to me is a blonde cop. Are you sure you still want to say that joke?’ The blind man thinks for a bit, but then he responds “Nah, not if I’m going to have to explain it four f***ing times!”
Closed in prayer.
Naked Man Moleskin
2 miles of EC was lonely…..but a sub zero pace, in sticky humid foggy conditions had me AMPED for the coming workout.
Ran back to the early arrivals and was greeted warmly – we are such nice guys at F3 at 510Am.
A few late comers but we started off well. Kept the pax moving as you can see above, and therefore the gnats stayed away. Plenty of moans & groans throughout the morning meant success once all said an done, 270 calorie burn run, and a 770 calorie burn post! BOOM.