04/18/2023 - The Complex - AOVQ – Tuesday is a work day

AO: The Complex

When: 04/18/2023

PAX:

Number of Pax: 15

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Supply Chain


Introduction

PREBLAST – AOVQ

COMPLEX

TUESDAY 4/18/2023 5:15AM

BOOTCAMP

Coupons needed. Big boy if you got it. A sandbag will do the trick too.

Edit: Vest Friendly

Warm-O-Rama

(3 minutes)

  • High knees to butt kicks to high knees around light post loop
  • Side shuffle around light post loop

The Thang

Thang 1 – Core work in circle (approx 15 min)

  • *Paper boys IC (1 min per side; 20 sec rest in between)
  • Merkin to superman IC (20)
  • Up/down ring of fire (high knees to burpee)
  • Coupon press carry around light post
  • Repeat all

Thang 2 – DORA/partner (approx 15 to 20 min)

  • Item 1: 50 blockies / 100 curls / 150 bent over rows
  • Item 2: Super shuttles + burpee
  • Air squats until all are done

Mosey back to circle

Thang 3/MARY (approximately 8 min)

  • *American twists, slow cadence (20)
  • Narrow grip merkins ring of fire (1 per PAX)
  • Standard merkin ring of fire (2 per PAX)
  • Side leg lifts IC (25 per side)
  • Air squat ring of fire (3 per PAX)
  • Bird dog stretch

*Paper boy  = side plank rotation variation. Start in side plank position with free arm extended up in the air. While maintaining a straight body position, bring extended hand/arm down in front of chest while rotating abdomen to reach under body to  replicate the movement of a paper boy reaching into a paper satchel. Return to starting position to replicate the movement of a paper boy throwing the paper in a back-handed motion. 

*American Twist = American Hammer with focus on correct form. Similar to American Hammer except the forearms remain in a raised position with the clasped hands at nose-level throughout the movement. Further focus is given to the shoulders/upper body ‘twisting’ when moving from side to side. Belly button should stay facing forward and feet should be crossed and approximately 6 inches off the ground. 

Circle of Trust

Don’t let someone else’s want become your burden. 

In one of my first posts in December, the Q asked every PAX to think to himself what his purpose would be for that day. I’ll be honest that I’ve never asked myself that specific question. I’ve made countless checklists and goals but those are much different than ‘a purpose’. I sat there in silence and even by the end of the 10ish seconds I didn’t have a clue how to define my purpose for the  day. Well, doing something with purpose means you have intent. And if you have intent, you know likely know ‘why’ you are doing something. I read a book a handful of years ago by Simon Sinek called ‘Start with why’. There are a lot of sub-themes in the book that I’m just not capable of spoiling in a CoT but the book drove at the importance of challenging yourself to be able to answer (to yourself) why you are doing something/anything before you  begin. If you’re like me and you can’t always answer ‘what your purpose is for the day?’, break down your day…when you think about what you ‘might’ do with your time, start with ‘why should/shouldn’t I do that?’. 

If you’re not going to benefit yourself, your family, your loved ones or impactfully give back to society, is the action worth it? 

It’s not to say be greedy or avoid helping strangers…just be mindful of how easy it is to get distracted engaging in activities that do not truly improve quality of life.

Naked Man Moleskin

Tuesday is a work day and the PAX who showed up at the Complex came out to do exactly that. Great effort, boys!

————————

To be clear, I’m not disappointed in seeing the transition (growth) of muscles as well as the increased speed I’ve picked up since starting F3 last year and I have no intention of slowing down. Hands down, no argument of how gratifying looking in the mirror has been since my first post. 

When I observe older, relatively fit people who have sustained an injury and have to go through some version of physical therapy, it seems that a large percentage of their effort is focused on strengthening ‘balance muscles’. Most of us have probably experienced an injury that has sidelined us for a period of time. It’s a horrible feeling. It’s happened to me enough that I’ve made peace with sacrificing some time during workouts (or outside of workouts) to focus on maintenance (e.g. stretching, balance & agility exercises) rather than driving hard to use every minute pumping hard. Hopefully this long-term approach results in a much more fit version of me in 3, 10, and 30. 

F3 Naperville is unique for many reasons but one stand-out reason is there is usually a healthy variety of workouts that allow PAX to choose something that meets their own goals. We really are spoiled with how much gloom we have at our fingertips. I’m going to continue to go to RCs, all-around-burner BCs, and no run smokefests. Rest assured, however, that I plan to incorporate dynamic stretching, stability and agility elements into each of my Qs because I’m not 20 years old any I’d rather take two steps forward than three steps forward and one step back. 

Personal AAR:

  • Much better at timing than VQ but still working on transition timing
  • Positive feedback on ‘new elements’ and simple explanation
  • Practice exercise-specific counting for ‘unique elements’ (e.g. merkin to superman)