07/21/2021 - The Complex - Burpee Big Bang
AO: The Complex
When: 07/21/2021
PAX:
Number of Pax: 9
Pax Names: Ann Arbor, Backdraft, Bob Ross, Cousin Eddie, Magellan, Mom's Group, Mr. Nice Guy, Tang, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
What happens when you take an old favorite and combine it with a new favorite? I don’t know either so come out to the Complex and let’s find out together. No coupon needed. We will be on all surfaces. HC in the thread below.
The Scene: Mid 60’s and partly cloudy. Perfect Summer morning. YHC arrived just before 5 to lay out the cones for the ¼ mile intervals. Scoped out where to do Thang 2. Hustled back just in time to get this party started. Circle Up!!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 7
Monkey Humpers IC (4 count) x 25 – Ann Arbor tried to convince me that there is a state law prohibiting more than 20 MH’s – always good for a laugh!
Bat Wings
The Thang
THANG 1 Burpee Mile and the groans began
Since there were 9 of us, I added the Rebel run on the fly to keep us together. BR pushed the pace on our line with Mr. Nice Guy and Woodwind not giving me a chance to breathe. I can still hear Ann Arbor from the second line complaining that he can’t hear the music…
Run ¼ mile, 12 burpees, run ¼ mile, 12 burpees, run ¼ mile, 12 burpees, run ¼ mile, 12 burpees.
This brought us to the soccer field in between the two baseball diamonds southeast of the pavillion.
THANG 2 Big Bang
PAX form a small circle, everyone in a plank, shoulder-to-shoulder. Place an object in the center (in this case it was my speaker). Q calls out a number and an exercise. PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do the exercise, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle but the next round can’t start until all PAX return. Generally performed in increasing counts representing the ever-expanding universe.
Burpees x 10
Outlaws x 20
Merkins x 30
Big Boy Situps x 40
Squats x 50
Plank Jacks x 60
Carolina Dry Docks x 70
One day I may do this to 100….
We mosey’d back to the parking lot for….
Mary
Bruce Lee – all reps IC (4 count) x 20
American Hammers, Leg Raises, LBCs, Heel Touches, Crunchy Frog, 100’s
Circle of Trust
Announcements
Get on the Q sheet for leading workouts and for leading Q source. These things don’t run themselves.
Prayers
PAX of F3 Houston
Sparkler and his family
Naked Man Moleskin
Goals and risks. For me, I’ve always been the support behind my M’s goals and risks she has wanted to take. My goals have usually taken a backseat to others. And that has been ok. But I’m starting to realize that it doesn’t have to be either/or and that I can take time (no matter how small) to work on goals for myself.
My M is starting her own business as an Integrative Health Coach. She has the medical knowledge, the real-world experience and general desire to help people. And I know she will help a lot of people. She has an empathic heart and a free spirit that doesn’t judge others for their foibles and missteps but can help turn them into stepping stones toward a better overall well being.
I’m proud of her for taking another risk in her career journey.
Hopefully I can start doing the same.
Dear Lord, thank you for this beautiful morning. Thank you for these men and all the men of F3 for lighting the early morning fire to start each day. Keep us all safe as we do our best to listen to your will. In Jesus’ name we pray, Amen.
Peace,
Cousin Eddie