03/11/2020 - The Complex - Bjorn at TC 3/11
AO: The Complex
When: 03/11/2020
PAX:
Number of Pax: 12
Pax Names: Backdraft, Bjorn, Bongo, Flush, Giggles, Marla Hooch, Pizza the Hut, Putz, Smalls, Super 8, Waterfall,
DR Names:
Number of FNGS: 0
FNG Names: Na
QIC: Bjorn
Introduction
Disclaimer
Warm-O-Rama
-neck stretch
-arm circles
-arms behind back
-stretch triceps
The Thang
Dora with Jump Rope til failure or 50 rep max while partner jumps rope.
Shoulder press 150
Carolina DD 250
Shrugs w. Calf raise 350
Merkin contest – merkins on pax down until failure. Once you fail do chest press until competition is over.
Dip contest. Same rules as merkin contest. Bongo takes the gold.
Rooney drill:
10 overhead press at shelter. John Cusack 10 steps. Drop coupon and Run around closest light post. Rinse and repeat until your coupon is at the parking lot.
Mary
High plank alternate bringing knees to elbows in cadence to 40.
Circle of Trust
Prayers WW father in law, miyagi, noonans family, bumps family. Corona virus victims.
CoT
Dont be held back either by fear or lack of confidence. Go for it, despite these very normal emotions that we all feel occasionally. – Bear Grylls
These feelings can hold us back from achieving our goals or even trying to accomplish them. Everyone feels them occasionally. Let’s fight them to be the best version of ourselves!
Naked Man Moleskin
NA