02/25/2020 - The Complex - Backward Bases on Fat Tuesday
AO: The Complex
When: 02/25/2020
PAX:
Number of Pax: 22
Pax Names: atat, Blueprints, Brooks, FakeID, Flush, GOAT, HH Gregg, Huskie, Juice Box, Marla Hooch, Mendoza, Paddington, Percy, Putz, PVC, Ronda Rousey, Rooney, Sesame Street, Spit Valve, Turner, Wet Wipe, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Turner
Introduction
PREBLAST THE COMPLEX 2/25/20 @ 5:15a
Come out tomorrow, celebrate Mardi Gras/Fat Tuesday and help open VQ Week at The Complex.
Complex Preblast Trivia: What does @Turner have in common with the “quiet Beatle”; the greatest Cub ever to play the hot corner; and The Nature Boy?
Guess in the thread with your HC.
Bring a coupon.
Good morning – Happy Mardi Gras!
Welcome to F3, I’m Turner. This is a free, outdoor, participant-led, boot camp-style workout that is open to all men and that ends with a circle of trust. You are here of your own voluntary choice and at your own risk. I am not a professional and I am not aware of any injuries you may have. Be aware of your own fitness and modify any exercise as needed, but know you will only get stronger if you push yourself. Any FNGs?
Warm-O-Rama
1. 15 Abe Vigodas
2. 15 Good Mornings
3. Batwings: 10 x Arm Circles Forward, Backward, Seal Claps, Overhead Claps
4. Motivators from 6
5. Mosey with Coupon to Home Plate
The Thang
Run the Bases (Backward) [Inspired by Mr. Miyagi and Hooch]
1. Start at Home
a. 25 Merkins
b. 25 Overhead Presses
c. 25 Chest Presses
d. Second Set Repeating Exercises Above
e. Finish with a Ric Flair Wooo
f. Mosey 1 Lap Around the Bases with a Ron Santo heel click at 3rd Base
g. Pick Up Coupon, Mosey to 1st Base, Side-Straddle Hops for 6
2. 1st Base
a. 25 Goblin Squats
b. 25 Walking Lunges
c. 25 Squats
d. Second Set Repeating Exercises Above
e. Finish with a Ric Flair Wooo
f. Mosey 1 Lap Around the Bases with a Ron Santo heel click at 3rd Base
g. Pick Up Coupon, Mosey to 2nd Base, Side-Straddle Hops for 6
3. 2nd Base
a. Colt 45s (15 Curls x 3 Positions)
b. 15 Blockees
c. 15 Bent Rows
d. Second Set Repeating Exercises Above
e. Finish with a Ric Flair Wooo
f. Mosey 1 Lap Around the Bases with a Ron Santo heel click at 3rd Base
g. Pick Up Coupon, Mosey to 3rd Base, Side-Straddle Hops for 6
4. Santo’s Hot Corner
a. 25 Mountain Climbers
b. 25 Thrusters
c. 25 Monkey Humpers
d. Second Set Repeating Exercises Above
e. Finish with a Ric Flair Wooo
f. Mosey 1 Lap Around the Bases to Home with a Ron Santo heel click at 3rd Base
g. Return to 3rd Base, Pick Up Coupon, Mosey to Flags for Mary
Mary
1. 20 Big Boy Sit-Ups
2. 30 LBCs
3. 20 American Hammers
4. 30 Freddie Mercury’s
5. 20 Flutter Kicks
Circle of Trust
1. Circle
2. Announcements
3. Prayer Requests
a. Friends and Family of 6yo Faye Swetlik from Midlands, SC #F34Faye
b. Belay’s mom
c. PVC’s mom
d. Wet Wipe’s father-in-law
e. Dish’s daughter
f. Noonan’s family
g. Snart’s brother
h. Spit Valve’s co-worker
4. Name-O-Rama
5. Circle of Trust
a. Thanks
i. Hooch for getting me involved and encouraging me
ii. WetWipe for challenging me to Q
iii. For all the HIMs who have Q’d all of my workouts – inspiring leadership
iv. For everyone who came out today
v. For all the HIMs in F3 – it’s a special thing that’s been a blessing to me and many others
b. Scripture
i. Ephesians 2:10: For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.
ii. God, the creator of the universe, calls you and me His masterpiece. Each of us are one-of-a-kind, a unique blend of talents, strengths and weaknesses, but designed by God as a masterpiece – we are amazingly blessed
iii. But we can’t miss the second part – we were created so we can do good things. I know I can become overly focused on myself. I love getting out here and improving myself. I spend a lot of time focusing on myself every day. I challenge myself and us to remember the point of improving ourselves should be so that we can do the good works God intended for us to do. We prepare ourselves to serve. It isn’t about us, aye? And in these 5 months since joining F3, I’ve been so impressed and impacted witnessing the F3 Naperville HIMs committed to serving others. Thank you for inspiring me. We are blessed. Let’s use our blessing to bless others, aye?
c. Pray
i. Dear God, there is none like you. We praise you this morning and marvel at your creation. Thank you for blessing us. Thank you for loving us so much that you call us your masterpieces. We pray that we may be worthy of your calling. We lift up the prayer requests that were shared and those that have gone unspoken. Continue to bless us and favor us Lord and help us serve others in your name, Amen.
Naked Man Moleskin
The Good
The PAX was on point and carried this post
Shout out to Brooks for having this VQ’s 6
Juice Box had the best Wooos
Mendoza had the best heel click
Maplecreek represented – appreciate y’all
Ronda Rousey at The Complex was cool – appreciate you making it
Despite some early warnings, the weather turned out to be great
The Bad
The infield was set up backwards…seriously, backward.
The music was a failure – the playlist, the volume, the placement. No offense to George on his bday, but ya can’t work out to the Fab 4
Keeping cadence needs work – especially during Mary
Including a second set was a last second decision – may have been overboard
Some seriously weak Woos at towards the end
Lost my balacalva – thanks to Flush for recovering it
Much respect and thanks to all the regular Qers – new appreciation for the effort