07/30/2020 - The Complex - Baseball Beatdown at Da Complex

AO: The Complex

When: 07/30/2020

PAX:

Number of Pax: 24

Pax Names: 3 Putt, Ann Arbor, Ant Hill, atat, Bean Counter, Bongo, Brooks, Cannoli, CVS, FakeID, Flea Market, Flush, Goodyear, Magellan, Marla Hooch, Mr. Nice Guy, Nair, Putz, Skilling, Spork, Statesville, Thumb Drive, Townie, Woodchuck,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cannoli


Introduction

07-30-2020

Disclaimer: Welcome to F3. This is a free, men’s bootcamp. I am not a professional, you are here on your own freewill. F3 is free to all men, led in a rotating fashion, outdoors rain or shine and ends with a circle of trust.

Social distancing guidelines- be mindful of one another. Keep your distance as much as possible.

Let’s work hard, play hard and have fun. Push yourself, don’t wreck yourself. Modify if necessary.

Warm-O-Rama

Mosey

Motivators- 7X

MH-10X

Stretches  (8 seconds each)

  • Left arm, right arm
  • Left leg, right leg

Tappy Taps    – 12X

The Thang

Burpees:

No FNG, everyone do 10 burpees. For any FNG, we take off 1 burpee. No FNGs, so we did 10 burpees OYO.

I decided not to give out extra burpees to non-Cubs fans. There were a few HIMS that wore shirts that I recently saw at Goodwill (i.e. Skilling’s Cleveland Indians T-shirt, Townie’s Brewers jersey); so I felt bad and wanted to be inclusive.

————————————————————————————————————–

Thang 1

Parking Lot- OYO- SPRING TRAINING

  • 10- chest presses w/coupon- move up to cone, do 10 LBCs, then run back

10- LBCs

  • 20- curls -move up two spots, run back

10- LBCs

  • 30- chest presses- move up 3 spots, run back

10- LBCs

  • 40 curls- move up 4 spots, run back
  • 10 LBCS
  • 50 chest presses- move up 5 spots, run back
  • 10 LBCS
  • Work way down to 10.

Part 2 – DORA – Baseball Diamond- play ball – Wrigley Field

1.     Bear Crawl to First base– 10 merkins, run back

 

2.     BC to 1st again THEN- Lunge to second base– 20 merkins- run back

 

3.     BC to 1st, lunge to second again, then RUN to third base– 30 merkins- run back

 

4.     Do one full lap around the bases – AYG

Each partner does 2 sets per base (trade off each time) while the other partner does:

1st base-  burpees

2nd base- coupon curls

3rd base- SSH

4th– Squats

————————————————————————————————————–

————————————————————————————————————–

Merry

  • American hammers- 12X
  • Plank O Rama- around the horn

Circle of Trust

Count,  Announcements, Name O’Rama

Prayers for Cupcakes M, Wet Wipe’s FIL

COT:

I very much appreciate the support of all HIMS who came out to get stronger with me this morning. I was thinking about one of the main themes of F3 which is “Iron Sharpens Iron” and it really has stuck with me. I wouldn’t be in, what I consider, the best shape I’ve ever been in if it weren’t for F3 and those that have helped point me in the right direction. By shape, I mean across all 3 Fs in my life.

Naked Man Moleskin

Be there to help others. Iron Sharpens Iron, but it’s up to us to make it happen!

Leave a Reply