06/05/2020 - The Complex - AMRAP with little Minnesota Flow
AO: The Complex
When: 06/05/2020
PAX:
Number of Pax: 11
Pax Names: Ann Arbor, Blueprints, Bongo, Flush, hot box, Joliet Jake, Mayhem, Quarter Cart, Spork, The Mullet,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Magellan
Introduction
Who said you can’t use coupons for Mary?
Warm-O-Rama
Bat Wings – Forward, Backward, Overhead in Cadence to 10
Abe Vergodas in Cadence to 10
Leg Stretch hold for 10 Count (bent over, side lunge right, side lunge left)
Imperial Walkers in Cadence to 10
Goof Balls in Cadence to 10
The Thang
Thang 1
AMRAP – ARMS – 12 mins
Start at far end of the parking lot with 5 Blockees
Cusack Carry coupon to each light pole
- 20 Coupon Swings
- 30 Overhead Press
- 40 Curls
- 50 Bent Over Rows
Mosey back to start
Thang 2
AMRAP – Legs – 12 mins
Start at far end of the parking lot with 10 Minnesota Mike Tysons
Shoulder carry coupon to each light pole
- 20 Monkey Humper Goblet Squats
- 30 Coupon Lunge – Each leg = 1
- 40 Coupon Calf Raises
- 50 Rocky Balboas
Mosey back to start
Thang 3
AMRAP – Merkins – Until Mary
Start at far end of the parking lot with 10 SSH
Sprint to each light pole
- 10 Merkins
- 10 Plyo Merkins
- 10 Dive Bombers
- 10 Hand Release Merkin
Mosey back to start
Mary
- Louganis – Big Boy Sit Ups with Coupon Overhead – 10 Straight Count
- Zombie Crunch – LBC with both legs bent to one side – 10 Straight Count each side
- Coupon Overhead Flutter Kicks – 10 count in Cadence
- Hold Plank until 6 am
Circle of Trust
Over the past several months our lives have been turned upside as a result of a global pandemic and riots across this country. I have learned that the more I try to control things the more out of control our world becomes. The big realization is that we live in a fallen world full of sin and hate. The solution or way out seems impossible and it is on our own. We need to turn to a heavenly Father for help to work together and love one another. We also need a community of like minded people for support and make this world a better. So the charge for each of us is to love God and love others.
He has shown you, O mortal, what is good. And what does the Lord require of you? To act justly and love mercy and to walk humbly with your God. Micah 6:8
Naked Man Moleskin
It had been too long since my last Q so I decided that I needed to step up. After a short trip to Minnesota I got some new ideas after a DR post. I think the Monkey Humper Goblet Squats will become a new favorite at the Complex.