03/03/2020 - The Complex - AO VQ: HIIT with a little Respect

AO: The Complex

When: 03/03/2020

PAX:

Number of Pax: 18

Pax Names: Ann Arbor, Backdraft, Blueprints, Brooks, Cousin Eddie, HH Gregg, Magellan, Mendoza, Moriarty, Muggsy, Mute, PVC, Short Round, Sparky, Spit Valve, Spork, Waterfall,

DR Names:

Number of FNGS: 1

FNG Names: Tax Break

QIC: HH Greg


Introduction

The Complex, my home away from home. It was a pleasure to start to give back for all the great workouts I have had here.

Perfect weather with a good amount of day light by 6AM:)

Warm-O-Rama

  • Tappy Taps
  • Arm Circles forwards
  • Arm Circles backwards
  • (that’s it keep it short since the first thang serves as a warmup)

The Thang

Thang 1

HIIT :  3 rounds:  each exercise OYO, go as hard and fast as you can, with good form –
40 seconds on then 20 seconds recovery then the next excerise. 2 minutes of stretching before next round.

  • Butt Kickers
  • SSH
  • Burpies
  • Mountain Climbers
  • Merkins
  • 2 minutes of stretching
    • Abe vigotas, trunk roll
    • Thigh stretches, Arm stretches & neck rolls

Thang 2 

Team competition

4 Teams

3 Exercises; All exercises done OYO, with individual tally for your team after each time through
(Note that I should have done a better job of giving these instructions since I know some teams where doing the exercises as a team not OYO. Also we ran out of time)

  • Exercise 1: Cumulative reps over 5 minutes
    • 20 Coupon curls, run to pavilion
    • 20 bench dips, run back
    • Mark a tally for your team
  • Excercise 2: Cumulative reps over 5 minutes
    • 10 Coupon skull crushers, bear walk across lot (10 parking spaces)
    • 10 hand release merkins, crab walk back
    • Mark a tally for your team
  • Exercise 3: Cumulative reps over 5 minutes
    • 10 Blockies, lunge walk with coupon across lot (10 parking spaces)
    • 20 sumo squats, Cusack back
    • Mark a tally for your team

5 MoM

  • Hammers, Leg raises, Heel Touches – ran out of time…

Circle of Trust

My theme was gratitude for my F3 experience that I had not had a chance to share with my brothers from TC:

I posted for the first time on Sept 4 2019. I was not sure what to expect, I have to say this is quite an awesome group. Incredibly welcoming and supportive. So many good things being done, fitness of course, but also bettering our spirit and doing good things for the community. Amazing to find such a group of likeminded men to hang out with right in our community. Thank you!

Prayers where offered.

It is lent, a time to challenge ourselves to be better. A bible verse from Sunday: when Jesus was tempted by the devil after 40 days of fasting he replied: “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.'” A good reminder to challenge ourselves with some ideals beyond our simple needs.

Naked Man Moleskin

Thank you, men, for coming out and being so supportive. Especially Brooks for his site Q work and Back Draft and Cousin Eddie for helping set up and pick up.

Also a warm welcome to Tax Break, thanks Magellan for the good EH.

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