11/12/2021 - The Complex - Building a Snowman – Part II
AO: The Complex
When: 11/12/2021
PAX:
Number of Pax: 15
Pax Names: Bean Counter, Columbus, Dumpster Fire, Flush, Giggles, Long Story, Marla Hooch, Mom's Group, Room Service, Snots, Sparky, Waterfall, Wet Wipe,
DR Names:
Number of FNGS:
FNG Names: Mary Lou
QIC: Olaf
Introduction
Trying to build a snowman with full-body work (and some Frozen tunes).
Warm-O-Rama
Motivators from 6
Goofballs – 12 count
Abe Vegodas – 12
Arm Circles both ways – 12
Seal and Overhead Claps – 12
The Thang
Station Work:
Station 1 – Shoulders (18 reps each): Shoulder Press, Bent Over Rows and Straight Up Rows
Walk to next station while doing curls
Station 2 – Chest (12 reps each): Merkins, Irkins and Derkins
Walk to next station while doing curls
Station 3 – Hill/Shed: Hill – Crawl Bear down and Crab Walk up (3 each) and Wall Sit against shed with coupon pass – 6 touches per PAX
Cusack to next station
Station 4 – Abs (cadence): LBCs – 24, Big Boys – 12 and American Hammers – 24
Cusack to next station
Station 5 – Jump Rope 120 times
Cusack back to the circle
Circle up – Merkin Ring of Fire (6 reps); LBCs in cadence; Flutter Kicks in cadence; Scissor Kicks in cadence; Star Gazers
Every time a Frozen song played, all PAX did 5 blockees or 5 burpees
Circle of Trust
For my CoT, I wanted to express how much F3 has helped me cope with life.
F3 has been a form of much-needed “therapy,” where I can get away from the daily grind and just work on myself (both my body and mind).
I spoke openly about my struggles with mental health during the pandemic, and about how my father-in-law’s death has caused great strain for the loved-one’s around me (specifically, my wife and mother-in-law) and myself.
I talk to a therapist, which has helped. But, I have also found comfort in being a part of F3, developing bonds with some of the other PAX and seeing how far I can push myself. I am thankful for what F3 has given me over the last 4, almost 5, months. I am better because of it.
We all need an outlet for the grind that life throws at us. If any PAX feel overwhelmed, remember, it’s ok to be selfish and work on yourself. By getting yourself “right,” you are getting the 1% better – as a man, father, husband, son, brother, etc. – we all strive for every day.
Prayer Requests – C-Bus’ Step-Mom and Father; Wet Wipe’s Wife and Mother-in-Law
Sincerely appreciate all the PAX that came out and endured the wind and rain this morning (and the Frozen music).
Naked Man Moleskin
I thoroughly enjoyed my sophomore Q.
Through two Qs, I have learned I do a bit of “over-planning” in that I try to fit too much into the time we have.
Next Q will be more body-part-focused instead of full body.
And I will involve some running (which I really need to work on).