01/31/2020 - The Complex - Bearmuda Triangles and More…
AO: The Complex
When: 01/31/2020
PAX:
Number of Pax: 14
Pax Names: Ann Arbor, atat, Backdraft, Bongo, Cousin Eddie, Leuben, Muggsy, Percy, Poutine, Sesame Street, Twilight, Waterfall, Woodwind,
DR Names:
Number of FNGS: 1
FNG Names: Spirit Fingers
QIC: Muggsy
Introduction
Welcome to a slightly wet and snowy morning but nothing that would slow us down.
Warm-O-Rama
- Goofballs- x30 IC
- Down leg stretch- 20 count
- Motivators from 6
- Mosey and stop for 8 burpees on count
The Thang
Thang #1- OYO Bearmuda Triangles with a touch more
Bear Crawl to cone 1- 1 Burpee
Bear Crawl to cone 2- 2 Burpees
Bear Crawl to cone 3- 3 Burpees
Run to light post for 20 big boys
Run to island for 20 merkins.
Run back to starting cone- Rinse and Repeat 3x
Imperial Walkers waiting on the 6
Thang #2- Partner work with coupon
Back to Back coupon handoffs 25x
Shuffle to light post while coupon pass back and forth
25 merkins oyo at light post
Shuffle back to start while coupon pass back and forth
Repeat 2x
Thang #3
50 bent over rows w/coupon
50 dead lifts w/coupon
50 jump squats
50 annie’s
Mary
Oblique bend overs w/coupon 12 each side
V up hold for 45 seconds
American hammers x15 IC
American hammers isolate right and left side each x15 IC
Circle of Trust
Announcements: Reminder of #febpersonalcasup channel, Run Ranger Run sign up.
Prayers: Ryleigh in Louisville family, Poutine Mom, Rusty brother in law, PVC family
CoT: I didn’t have much written but just wanted to express my belief in the importance of HIM’s being open minded especially when it comes to politics and news of the sort. Don’t be quick to judge, be informed, learn from others. We should all hope to keep learning be open and it would be a mistake if we all have the exact same opinions and feelings about things 10 years from now.
Naked Man Moleskin
It was a bit wet and wasn’t ideal for bear crawls but I heard no complaints. PAX just pushed through and kept going which is awesome. I’m starting to get more comfortable on the Q and looking forward to keep pushing and getting better at leading the group.