01/11/2023 - The Complex - Back in the Saddle
AO: The Complex
When: 01/11/2023
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Poutine
Introduction
Took it easy on my first Q of ’23 earlier this week, tomorrow I’m not. You’ll have opportunity to push your self, and you’ll be able to modify if you want but the other AOs have been calling the Complex names, eff modifying. Bring your COUPON, we will use it, wear running shoe’s, we will be moving too. @SNOTS will bring the tunes.
Warm-O-Rama
- Good mornings
- Seal claps up & all the way down
- Seal claps front and all the way back
- Hillbillies
- Half burpees
- 5 low slow jump squats
- Parking lot mosey – back to beginning then demo the run in between exercises.
The Thang
Pay the toll to do the coupon work.
Toll is AYG to bottom of lot, jog full length, round the island, back to start.
- In between each of the below exercises, do the above.
- 75 Chest presses
- 50 Coupon swings
- 50 Bent over rows
- 20 Burpees
- 50 Overhead presses
- 50 Goblet Squats
- 75 Curls
Circle of Trust
Own your mistakes, be okay with being humbled, move on. Be Better, Expect More.
CoT joke….
LADY says: do you drink beer?
MAN says: yes.
Lady: how many per day?
Man: 3
Lady: how much do you pay for beer?
Man: $5 each including tip.
Lady: how long have you been drinking beer?
Man: about 20 years.
Lady: 3 beers a day equates to $50 per month, or $5400 per year. In 20 years, that $108,000.
Man: sounds about right.
Lady: did you know that if you pit that money in a savings account, that after interest, you would have had enough money to buy a plane?
Man: do you drink beer?
Lady: no.
Naked Man Moleskin
A reminder to demo the exercises, as i realized i had been doing Goblet squats wrong forever – how many other PAX have been doing it wrong? Lots of new guys, need to keep demo’ing form time to time.