01/23/2020 - The Complex - Arm Blast and Battle Hose
AO: The Complex
When: 01/23/2020
PAX:
Number of Pax: 25
Pax Names: B+, Belichick, Blueprints, Bongo, Brooks, Cousin Eddie, Dr. Ralph, Drago, Giggles, GOAT, hot box, Huskie, Joliet Jake, Magellan, No Filter, Poutine, PVC, Ronda Rousey, Smalls, Sparky, Spork, Super 8, Waterfall, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Backdraft
Introduction
A cold and snowy day welcomed us at TC where we circled up and conducted a quick disclaimer: F3 is a free mens workout that is peer led in a rotating fashion held outside rain, snow, or shine. I am not a professional so please modify as needed (I will be modifying cause of a knee problem) and modify because of the weather conditions.
Warm-O-Rama
Abe Vigodas x 15
Happy Taps x 15
Sun Gods x 15
Bat Wings x 20 (Forward, Backward, Up, Seal Claps, Chinooks, and the ole hold the piece of paper)
Slow mosey to Pavilion
The Thang
Thang 1
1 Merkin 4 Mountain Climbers (Increase Merkin by 1 and MC by 4 till the glorious number of 10 and 40)
Colt 45s
CPR 50:2 with Coupons (50 Curls 2 burpees; 50 shoulder Press 2 burpees; 50 Rows 2 Burpees)
Carolina Dry Docks x 15
CPR 50:2 with Coupons (50 Ctest Press 2 burpees; 50 straight arm Pull overs 2 burpees, 50 Rotations (American Hammers) and 2 Burpees
Thang 2: 4 Stations of Battle Hoses (25 Each)
Station 1: Hose Slams
Station 2: Hose Circles
Station 3: Hose Side Straddle Hops
Station 4: Hose Buddy Drags on Sleds for 100 feet
Circle of Trust
Sometimes I forget to say thank you to the people who truly make my life happy in so many ways. Sometimes, I forget to really tell them how much I appreciate them being such an important part of my life. So thank you all for being here for me and for each other.
Prayers to Wetwipe’s, Magellan’s, Brook’s family members. Prayers spoken and held in our hearts. Always pray to have eyes that see the best in people, a heart that forgives the worst, a mind that forgets the bad, and a soul that never loses faith in God. Amen
Naked Man Moleskin
I don’t Q very often but when I have, I have received nothing but wonderful support for the Pax. For that, I am eternally grateful. There was some modifications made that could have been better, but the mumble chatter was a plenty and I hope the Pax enjoyed. I learned a lot and feel so happy to be a part of this great group. Thank you all for your support.