07/24/2020 - The Complex - Cap’s AO VQ at The Complex – a Journey to the Far East
AO: The Complex
When: 07/24/2020
PAX:
Number of Pax: 8
Pax Names: Ann Arbor, Captain Underpants, Flush, Giggles, Nair, Poutine, Waterfall, Wet Wipe,
DR Names:
Number of FNGS:
FNG Names:
QIC: Captain Underpants
Introduction
Since it was my first time Q-ing The Complex, YHC needed a little extra time to survey the AO; inspect the lighting situation, test pH levels, chase off coyotes, raccoons, or any passersby that might pose a threat, etc. According to Waze, in order to make it to the Complex by 5am, a 4:28 departure was necessary. This meant a 4:05 am alarm for YHC (Yay!) Being the HIM that he is, Flush rode into the parking lot within seconds! Workout hasn’t even started & I was already impressed!
Warm-O-Rama
Motivators x 7
Arm Circles x 10 fwd / x 10 back
Abe Vigodas x 15
Burpees x 5
Sprinklers x 15
The Thang
THANG 1 – DORA 123
Overhead Press x 100
Bent over Rows x 200
Goblet Squats x 300
(Parther Up)
P1 start OHP while P2 Runs to far island & back. Flapjack.
Combine rep counts until the target# is reached then on to the next exercise.
MINI THANG – (Half Time Indian Run)
Indian Run around 2 baseball fields
Ann Arbor seemed to really love this one; I mean he had some very colorful language to express himself.
THANG 3 – Dora 123 – part 2 (10-4…?)
Bonnie Blairs x 100
Hand-Release Merkins x 200
Plank Jacks x 300
4 and a half Minutes of Mary
Freddie Mercuries x 10
Flutter Kicks x 10
American Hammers x 30
Circle of Trust
We pray for Wet Wipe’s FIL, Flush’s friend, the Family of Pumpkin Spice, Mr. Miyagi and allothers
We talked about Bike Club –which, damn! has really taken off …’gotta get me a bike! …and maybe a tennis racket ..or is it “racquet”?
Sasquatch
Ruck Wars
Sign Up to Q!
Naked Man Moleskin
I think most of us can all agree that running sucks! Personally, I have always been quick to tell people how much I hate it (Oftentimes, whether or not I was asked). But getting better almost always means doing things that are tough, so it’s okay to hate it –but don’t stop!
Thank you, Wet Wipe for the coffee & Flush for covering the 6! ..and everyone for making me feel right at home at the Complex!
SYITG,
Cap