03/17/2023 - The Complex - Beer
AO: The Complex
When: 03/17/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Poutine
Introduction
Its gonna be miserable out, which is fitting for a St Paddy’s day, very reminiscent of Ireland.
No running, at all, I swear but we will work hard and will earn a Guinness.
Warm-O-Rama
W0M
Good mornings
Goofballs
SSH up the tempo IC
Pulse Squats, 3 levels
Ankle rolls and quad stretch’s
The Thang
10 burpees
45 second wall sit
100 Curls
100 Step ups
100 Coupon shrugs (50 each arm at your discretion)
100 dips
45 second wall sit
10 burpees
50 Coupon Swings
50 Bonnie Blairs (25 each leg)
50 Woodchoppers (25 each side)
50 Coupon Calf Raises
45 second wall sit
10 burpees
25 We’re not worthies
25 Goblet squats
25 left arm coupon rows
25 right arm coupon rows
1 minute wall sit
Breakdancers IC
SUPERMAN – hold 30
SUPERMAN ARMS BACK– hold 30
10 big boys, flwd by cross over LBCs IC
Circle of Trust
A reminder of how special it is to be part of F3, the support we see for brother’s and there families as needed is unparalleled – we are blessed. Thank you to all the HIMs of F3 for that.
Prayers for Hot Box and fam. Prayers for my daughter Sophie and her troubles in grade 6.
Thank you to the pax for coming out and to our Heavenly Father for giving us the drive to get out.
Naked Man Moleskin
I showed up, that’s a win.
No rain, that’s a win.
Wind was minimal under the pavilion, that’s a win.
We had a StPaddys day Guinness toast post work out, that’s a win.