03/07/2023 - The Complex - Canadian’s are liars
AO: The Complex
When: 03/07/2023
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Poutine
Introduction
Youll need coupons and an affinity for Canadians….well you’ll NEED coupons. And I’ll try to improve Canadian credibility with a solid burner. We will move a little, not a lot (suppose definitions of a ‘little’ can differ).
Anyway, hope to see you tomorrow. HCs please (us Canadians are polite).
Warm-O-Rama
ABE VIGODAS IC
HILLBILLYs IC
SLOW DOWN SUMO SQUATS
SLOW DOWN CALF RAISES
SLOW DOWN MERKINS
MOSEY – SKIPS, BUTT KICKERS, CARIOCA
The Thang
THANGs 1/2/3/4 – the TRANSITION point
15 full body Thrusters – leave coupons behind.
#1 MOSEY to the roller rink
CRAB WALK across, 10 big boys
DUCK WALK back, every 5 steps, LEAP. 10 big boys.
THEN SPRINT ACROSS, BERNIE BACK X 3. 10 BIG BOYS
BACK TO START, 15 full body Thrusters – leave em behind
#2 MOSEY to the end of the lot
Sptints – with some speed/intensity variatiosn offered
SPRINT out to 1st lamp pole, mosey back, hold for 6
SPRINT to 2nd, mosey back, hold for 6
SPRINT to 3rd, mosey back, hold for 6
SPINT to 4th, mosey back to transition.
15 full body thrusters – leave em.
#3 CUSACK around the lot, with 4 stops
STOP 1 – 40 monkey humpers
STOP 2 – 20 STANDING CRUSHSERS
STOP 3 – 20 squat jumps
STOP 4 – 50 CURLs
15 full body thrusters
#4 MOSEY TO BBALL COURTS
Lunge walk across, lunge walk backwards x 3
Merkin’o’rama – diamonds, wide grip, split grip both ways
MARY
1 minute plank, 30 second plank
Close with LBCs
Circle of Trust
Reminder to take care of yourself. Stretch regularly, read up, go see someone, ask for help. Avoid the injury bug!
Naked Man Moleskin
I lied. Canadians are liars. We ran more then a little. Eh.