01/04/2023 - The Complex - Complex AOVQ

AO: The Complex

When: 01/04/2023

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: 2 Hand Touch


Introduction

Pre-Blast – The Complex Bootcamp

Wednesday 1/4/23

5:15-6:00am

AOVQ

Come and join me tomorrow for a workout that will push you physically, but will also allow you to be there for your fellow PAX.  I’ve been looking forward to this AOVQ to get a chance to use some of the different elements this AO has to offer.  We will be moving with coupons around the AO.

Bring coupons (sandbags work too), gloves, and shoes for both asphalt and grass.  HC below, and let’s get that acceleration rolling for 2023.

I was excited to get my AOVQ at The Complex kicked off.  This AO has a lot of good options.  There were a good amount of later notice PAX this morning, so was god to see the numbers ended up being solid to have more PAX there pushing each other.

Quick pic from Snots, 5:15, go time.

Warm-O-Rama

Mosey over to each diff corner spots and do the following

  • Tie Fighters 10 IC
  • Mountain climbers 10 IC
  • Plank jacks 10 IC
  • Side straddle hops 15 IC

The Thang

Thang 1: 7’s at the hill

Mosey over to the top of the hill with coupons

7’s with overhead press at the top, run down to bottom, HR merkins at the bottom, Bernie sanders back up to top, rinse and repeat.

Start with one overhead press at top, 6 HR merkins at bottom, and so on

Thang 2: partner Dora

Mosey back to end of parking lot

One partner does reps, while the other partner bear crawls down to cones 35 yards and broad jump back 35 yards

  • 100 kettle bell swings
  • 150 upright rows
  • 200 chest presses

Thang 3: pavilion work

Mosey over to pavilion with coupons

  • Overhead hold steps ups 20 OYO
  • 5 burpees
  • Farmer carry steps ups 10 OYO
  • 5 burpees

Mary:

  • American Hammer 15 IC
  • Heal touches 15 IC
  • LBC 15 IC
  • Superman 15 IC
  • American Hammer 15 IC
  • Alt shoulder taps 15 IC
  • Flutter kicks 15 IC
  • American Hammer 15 IC

Circle of Trust

My grandma told me a story that inspired me over the Christmas holiday.  So she was 91 at the time the first big COVID wave hit and she was living at a senior living facility.  At the time all the residents at her facility were effectively confined to their rooms for most of the day to avoid the risk of anyone contracting the virus.  She proceeded to explain and recount to to me to a T the routine that she created for herself during this time.  It involved after waking up each morning walking a path within her room, and doing different body weight moves like squats and legs lifts, etc, and then right afterwards doing a certain amount of reading…remember she was 91 at the time!!!  This for me just reiterated the importance of of using goals or building a routine to stay disciplined in building upon all 3 of the F’s that make up F3.  If my grandma can set routines and goals for herself and be disciplined amidst that environment she was in and at that age, the possibilities and potential for us today looks almost limitless.   So go ahead and set goals for yourself and stay disciplined to your routine in order to achieve those goals – getting out here and posting can be a great way to help hit goals across the 3 F’s.   And as you think about goals you want to make for 2023 also remember the importance specifically of making goals for yourself within the 3rd F component.

Naked Man Moleskin

It was a great morning, conditions ideal, Snots covered the 6 like a boss, and the PAX pushed themselves.  I was still recovering a little from a knee after December Scrooged, so this workout was more PT and less running, but I wanted to kick it up a notch to shock the system a little after the holidays.  Great to see all the HIM’s out there giving their all.  Will definitely be returning throughout the year to post and Q at The Complex as part of my plan to get some exposure to more AO’s throughout this year.

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