08/13/2021 - The Complex - Blueprints-a-palooza-o-rama-llama-ding dong PART DEUX – Day Five We Burn
AO: The Complex
When: 08/13/2021
PAX:
Number of Pax: 13
Pax Names: Bean Counter, Blueprints, Bongo, Chachki, Columbus, Corningstone, Dumpster Fire, Huskie, Mom's Group, Snoop-A-Loop, Spork, Tang, Toe Pick,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Blueprints
Introduction
PREBLAST – BPAPORLDD-2 – Day 5 We Burn – Friday Aug 13 5:15 am – Blueplex ALT SITE Dupage River Park
@channel Well gents we broke The Complex now we are going to see if we can burn the river park to the ground. We are going to bring our old faithful… The Lehigh Valley Flame Thrower. There will be only a little running but plenty of burn to get your weekend started right. Bring your coupons and a towel to soak up all the sweat from standing so close to the fire. HC in the thread and let’s “Light it up”
Warm-O-Rama
Same as every Day:
Warm-O-Rama
5:15 – Circle Up / Disclaimers
This is F3
Free of charge
Open to all men
Held outdoors, rain or shine, heat or cold
Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have.
Modify as necessary
5:16– Warmup
Motivators from 5
Imperial Walkers x10 IC
Abe Vagodas x10 IC
The Thang
Merry Go Round adopted from F3_Flame of Lehigh Valley
Round 1
50 Arm Circles (IC)
40 Reverse Crunches
30 Air Squats
20 Plank Jacks (IC)
10 Merkins
Round 2
50 Seal Claps (IC)
40 Freddy Mercury’s (IC)
30 Bobby Hurley’s
20 Mountain Climbers
10 Derkins
Round 3 – Plank A Rama – any variety of plank acceptable
Plank – Three minutes
Rest – 30 seconds
Plank – Two minutes
Rest – 30 seconds
Plank – One minute
Round 4
50 Overhead Claps
40 Flutter Kicks (IC)
30 Side Straddle Hops (IC)
20 Annies
10 Blerkins
Round 5
50 Arm Circles, any variety or direction (IC)
40 Box Cutters
30 Monkey Humpers
20 Donkey Kicks
10 Tempo Merkins
The Finisher – Motivator from 8 – DID NOT HAVE ENOUGH TIME
5:59 – Stargazers
Circle of Trust
I was thinking yesterday about attending the funeral of a friend a few years ago. This was the house that everyone hung out at in out neighborhood. His mom was our mom, and I literally spent more time there than at my home during the summers.
When I went through the receiving line to give my condolences Mrs. T said, we still have our”Luke Bush” it just and big as can be. I had to think for a minute before I remembered what she was talking about. Many years back we were hanging around the house one Saturday while Mr. and Mrs. T where doing yardwork and I jumped in to help. We dug a hole and planted a bush. Not a big deal, at least to me. That tree become know as the Luke Tree (btw my name is Luke) because of the small but selfless act i did to help them. It is amazing how the smallest things can mean soo much to others.
I often get this in coaching. I will have a kid come up to me and say “I did what you said coach”, only to have no idea what he is talking about. I had made some offhand comment about how Little Johnny should work on something and he went home and worked all week on it.
This reminds me of a saying I have taped up above my desk ( i always get it wrong) Let my actions and and my words match my heart.
When you go out there today think about how your words and your actions will affect those around you. Do your best to be the man you want to be, the man you strive to be at all times.
Naked Man Moleskin
The Flame thrower gets better every time. I made a few modificaitons this time around to make it a little tougher but that file seems to have been lost so this is the version from May with the changes I can remember.
The biggest, and best change…. Adding BLERKINS
Yes we did actually have 13 PAX on Friday the 13th