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

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