12/19/2019 - The Complex - Choose your own Dora

AO: The Complex

When: 12/19/2019

PAX:

Number of Pax: 16

Pax Names: Backdraft, Bongo, Brooks, Flatliner, Flush, Giggles, Good Hands, Juice Box, Mendoza, Muggsy, PVC, Snorkle, Trickle, Webelos, Woodwind,

DR Names:

Number of FNGS: 1

FNG Names: Webelos

QIC: Poutine


Introduction

:deer::santa:THE Complex PRE-:boom:, THR DEC 19:santa::deer:
Tomorrow morning I will warm you up fast, you will give it your all, you will b!tch, you will moan and then you will thank me. NOW LETS EFFING GO! HC below, have a nice day, get a decent sleep, bring warm gloves/mitts and your coupon, and get yourself to the Complex! And we will do what F3 Naperville does best! COME ON.

Warm-O-Rama

0515A – WARMoRAMA:

  • Motivators from 10
  • Imperial Soldiers
  • Ray finkles
  • Quad stretch / hammie stretch / low squat hold x 2

The Thang

0525A – THANG 1: Trifecta Dora – in partners

  • Accumulative 400 curls/300 chest press/200 rows/100 vertical mikes
  • P1 does above, P2 chooses 1 of the 3 below, and rotates
  • Run to Pavilion, 15 box jumps
  • Run to BBall court, Front/back Suicides
  • Run to 10 Superman Burpees
  • Do Coupon Shrugs til the 6 is in

30 slow down Merkins in Cadence

20 sky high jump squats

15 slow down Merkins in Cadence

12 sky high jump squats

American Hammers to finish it off

Circle of Trust

Start by doing 1 push up, Start by drinking 1 cup of water, Start by paying down 1 debt, Start by losing 1 pound, Start by saving 1 dollar, Start by reading 1 page, Start by making 1 sale, Start by writing 1 paragraph, Start by running 1 lap, Start by attending 1 event, Start by posting 1 time. Nothing gets done until we start. Start today, repeat tomorrow. We all did it with F3, and we can and should apply that to many facets of our lives – tomorrow will be the same as today if we don’t start what you’ve been waiting for. Start today brothers.

Naked Man Moleskin

HMMM, it was cold, we know that, but we got warm fast.  Nothing says a good workout is about to begin as a few moans from the pax after you announce MOTIVATORS from 10 to start things off.  The boys worked hard from there on out.

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