01/22/2020 - The Complex - Burpin’ Diego and Some Fun
AO: The Complex
When: 01/22/2020
PAX:
Number of Pax: 17
Pax Names: Ann Arbor, Bongo, Flush, Giggles, Huxtable, Moriaty, No Filter, Percy, Pizza the Hut, Poutine, Putz, Rooney, Smalls, Smokey, Spork, Waterfall, Webelos,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
High Knees IC (count to 10)
Good Mornings IC (count to 10)
Motivators (from 6)
Seal Claps IC (count to 10)
200 meter mosey
The Thang
Thang 1
Partner Up –
Modified DIEGO as follows (partner runs around island at North end of parking lot – when partner gets to island, performs 1 Burpee during first set, 2 Burpees during second set, 3 Burpees during third set and so on, with 6 Burpees being completed during the last set):
50 Big Boy Sit-ups
100 Merkins
150 Coupon Squats
200 Arm Curls with Coupon
250 Side-Straddle Hops
300 Chest Presses with Coupon
Burpees added a real new dimension to this Diego.
Thang 2
Steal the Coupon
-Have PAX count off 1, 2. 1’s on one side and 2’s on the other side. Line up in equal teams with coupons. Try to beat the other team by capturing their coupons and moseying with coupon back to your side. Smokey was up to no good hiding some coupons behind the snow bank.
Coupon Fire Brigade
-If teams seemed unfair from before, recount off (have each side count 1, 2 forcing them to mix up). Two teams line up, passing 1 or 2 coupons to the PAX next in line and then run to the front of the line to receive it, and so on. Set a distance to cover.
Bear Crawl Wave Race (2 Rounds)
PAX line up in two lines as teams (2 or 3 parking spaces apart depending on number of PAX). Get in plank position with head facing north. HIM at end of line (South) bear crawls as fast as possible and taps foot of the next HIM in line while yelling “go.” HIM that just bear crawled, reverses direction and resumes plank position. Pattern continues all the way down to the end and then back the other way as a race to the finish!
2nd Round – Odds in one line (#’s 1, 3, 5 and so on) switch with the odds in the other line. Repeat above.
MARY:
Merkins Around the World (count of 5)
LBC’s to a group count of 50
Circle of Trust
COUNT-O-RAMA
NO FNG’s
NAME-O-RAMA
ANNOUNCEMENTS/PRAYER REQUESTS –
COT
Looking back at various things in my life – it’s the hard things, the challenging things that have shaped and molded me, made me stronger. If something was easy, it didn’t require me to stretch myself, to push myself outside that warm, comfy place. Whether it’s learning new things, getting outside your comfort zone, pushing yourself to try rucking, run club or Death by Burpees – I challenge all of you to not be satisfied with the status quo. Let’s pray.
Prayers for Poutine’s mom going through valve replacement surgery at the end of the month and also Spork’s brother Dan that just received word of a cancer prognosis.
Group Photo in front of the flags. ‘Merica!
Naked Man Moleskin
This was my third time Q’ing and every time it gets a little bit easier. I’m ready to go get on the sheet again. I would encourage any of you that are thinking about Q’ing and just need that little nudge…DO IT. You get to decide what we’re all doing for 45 minutes. We trust you – so make it worthwhile and don’t just slap it together, but also don’t be afraid to fail. That’s how we all get better. I learned things on Wednesday this week that I’ll refine and hone for the next one. Go get some!