08/19/2020 - The Complex - Burpees and Celebrity Appearances
AO: The Complex
When: 08/19/2020
PAX:
Number of Pax: 13
Pax Names: Caboose, Corningstone, Cousin Eddie, Dr. Ralph, Mom's Group, Muggsy, Penalty Box, Putz, Redhawk, Skilling, Waterfall, Woodwind, Ziplock,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
The Scene:
I rolled in about 10 minutes early. Muggsy was just ahead of me. Planted the flag as Redhawks arrived on his bike. I took a look at the weinke to make sure I had the distance right for the warmup as the rest of the PAX circled 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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Burpee Mile – 12 burpees, run ¼ mile – repeat 4 times
12 burpees run from circle to path around to far corner
12 burpees run from far corner to stoplight parking lot
12 burpees run from stoplight parking lot down path between tennis and hockey around tennis to shed
12 burpees run from shed all the way around back to far end of parking lot
Muggsy, weighted vest and all, made this look like a walk in the park. The rest of the PAX had words….
The Thang
Dora and Cora
Dora – run to your coupon and back, we lined them up about 100 yards away from the end of the parking lot
100 merkins
200 LBCs
300 Squats
We had an odd number so I split the reps in half for myself and then ran at the halfway point of that. Muggsy gave sound form advice to Redhawks and we both stressed to him the importance of form over rep count.
Cora – the coupon Dora
100 Curls
200 Big Boys – put feet in coupon
300 Goblet Squats
I tried to squeeze this in by cutting the distance in half but we stopped around the midway point of the Big Boys for Mary
6 MoM Bruce Lee
American Hammer IC (4 count) x 20
Leg Raises IC (4 count) x 20
LBCs IC (4 count) x 20
Heel Touches IC (4 count) x 20
Crunchy Frog IC (4 count) x 20
100’s IC (4 count) x 20
The Crunchy Frogs were a mess as always but I’m going to keep on doing them until I can do them right.
Circle of Trust
Announcements
See the info only no chatter channel in Slack
Iron Pax 2020 – sign up!
F3 Concierge service – this is an ongoing initiative
Sign up to Q
Prayers
My Mom
Mr. Miyagi, Crabgrass, Wet Wipe’s FIL (Big Mike), Dr. Ralph’s brother as he battles addiction, Cupcake’s friend (Carson), Rusty’s 2.0, Crab Legs new arrival and Cash from Nashville as he transitions and transcends beyond this world.
Naked Man Moleskin
I didn’t plan any great words of wisdom today and decided to wing it. Some reflections for today.
Be intentional in all that you do.
Be intentional with the words you speak. As you don’t want to offend or be misunderstood in the heat of the moment.
Be intentional throughout your day. Is what your doing making you a better person or just filling up time?
The Q is what you make it. No one says you have to have it be in a certain format. For our warmup, we did a burpee mile. That warmed us right up.
Corningstone at one point this morning said to me that he needed to get to my endurance. I thanked him for that compliment but I also said that I wanted to get to Muggsy’s level and that 20 years from now I hope I’m Bob Ross.
“There’s always a bigger fish.” – Qui Gon Jinn
Peace,
Cousin Eddie
P.S. The shitter’s full