08/04/2020 - The Complex - AOVQ Ruck beat down at The Complex
AO: The Complex
When: 08/04/2020
PAX:
Number of Pax: 13
Pax Names: Ann Arbor, Ant Hill, Blowfish, Cobra Kai (Giggles 2.0), Dr. Ralph, Flea Market, Giggles, Marla Hooch, Paddington, Pizza the Hut, Putz, Trickle, Webelos,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blowfish
Introduction
It’s been a couple of months since my last Complex appearance so why not Q it?
Beautiful 55* morning with a light breeze going. Felt more like late September then August 4th.
Cobra Kai was complaining about the cold but then again he complains a lot and he did just ride over in a Jeep with no doors or roof.
Dr. Ralph was on time and had the flag planted by 5:10 to everyone’s amazement!
One PAX didn’t learn how to follow directions back in elementary school and parked where I told everyone not to. Not bad for one out of twelve cars.
Warm-O-Rama
Suicide start – 20 burpees right at 0515 (we warmed up quickly)
Mosey around the parking lot with stops at the corners for warm-ups
Abe Vigodas IC x 15
Good Mornings IC x 20
Arm Circles IC each way x 20
The Thang
After I fielded some complaints about the burpees and running for warm-ups we headed back to the flags to grab our coupons and get into position
Back at the flags
Thang 1
Doracides
Dora 1,2,3,4 with a partner.
Partner 1 – does the exercise
Partner 2 – suicides with burpees at the lights 1,2,3 burpees at each light
100 – Derkin
200 – Overhead presses
300 – Dips on the curb
400 – LBC
Thang 2
Two line Indian run around the Complex parking lot with stops for exercises
Carolina Dry Dock x 20 (shoulders felt great going into this already)
Big Boys x 30
Circle of Trust
This was a Q I wrote back in December ’19 but never had a chance to run it because of my foot surgery. Point was to let the PAX know that Qs can be reused and recycled and not to fear the Q sheet.
Sign up to Q!!! F3 is free but the price of admission is a Q
Naked Man Moleskin
Cobra Kai had quite the morning with a lot of commentary. Gotta love the 12 yr olds that talk BS!
Dr. Ralph almost lived up to his name, I was really hoping we would have seen some merlot get spilled.
The East Side Complex aren’t big runners and it kinda showed. I’m no runner either but we need to change that.