09/15/2020 - The Complex - Circuit of Fun
AO: The Complex
When: 09/15/2020
PAX:
Number of Pax: 24
Pax Names: Al Borland, Ann Arbor, Ant Hill, Blueprints, Caboose, Catheter, Dr. Ralph, Flea Market, Harbaugh, Huskie, Juice Box, Longshanks, Magellan, Marla Hooch, Mendoza, Mom's Group, Paddington, Pizza the Hut, Smalls, Turner, Wet Wipe, Ziplock,
DR Names:
Number of FNGS:
FNG Names: Fender
QIC: Nair
Introduction
Nair arrived in the parking with a couple cars already there for EH. Juice Box returned to the scene jogging to his car to drive and pick up an injured PAX. Tough morning when you have an injury in the gloom before the workout begins. Many PAX came onto the scene, more than expected. Time to move on the run and add a few more thangs to the fun.
Warm-O-Rama
Dynamic warm up of skipping for distance, skipping for height, shuffling, karaoke and a mosey to the circuit.
The Thang
In preparation of IPC #3, today consisted a full body circuit training with lots of items to use.
Each HIM had to do 100 jump ropes prior to beginning the circuit. 45 seconds on with 15 second rotation.
2 Kettlebells – Turkish get ups and KB swing through legs
4 Bulgarian Bags – Bench, Swing and squat, lawn mowers, lunges
4 Bands – seated rows, curls, shoulder extensions, lat pulls
Plenty of jump ropes
2 ladders – foot work
1 Body bar – single arm shoulder raises
Coupons as well – farmer carries and curls
2 tires (from Ronda Rousey) – Rocky Balboas and tire slams
Circle of Trust
Prayers for Mr. Miyagi, Wet Wipes (FIL), Bongo ankle, Dr. Ralph (relative), Nair (relative)
Our Father
Naked Man Moleskin
Always prepare for the extra, not an extra 2-4 but an extra bunch. Plan way more than what you need, which is good but not to often get too.
All success begins with self-discipline. – Dwayne Johnson