08/24/2021 - The Complex - Complex Circuit training
AO: The Complex
When: 08/24/2021
PAX:
Number of Pax: 22
Pax Names: Backdraft, Bunyan, Catheter, Chachki, Corningstone, Drago, Giggles, hot box, Huskie, Leuben, Long Story, Magellan, Mom's Group, Olaf, Rhinestone, Shandy, Smokey, Sparky, Streisand, Turner, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: MiaHamm
Introduction
Come on out to Knock Knolls(normal Complex lot is under construction for repaving) for a full body beatdown with ZERO running. If you’re a MASHer or just hate running, this workout’s made for you. Promise to burn lots of calories and get a good cardio routine in. Bring a coupon and jump rope.
Warm-O-Rama
Good Mornings
Imperial Walkers
Tappy Taps
Motivators from 5
The Thang
We’re gonna do a Circuit routine where we’ll do 33 different exercises for 45 seconds each, followed by a 15 second rest period before the next exercise begins. Do as many reps as you can within the 45 second time frame, but value form over number of reps. I’d rather see you do 20 good reps than 40 with bad form. Here’s the 33 exercises in order:
Overhead Press, Goblet Squats, Jump Rope, Merkins, LBC’s, Jump Rope, Bent-over Rows, Lunges, Jump Rope, Skull Crushers, Big Boy Sit-ups, Jump Rope, Curls, Squats, Jump Rope, Chest Press, Carolina Dry-Docks, Jump Rope, Mountain Climbers, Jump Rope, Plank Jacks, Curls, Jump Rope, Diamond Merkins, Lunges, Jump Rope, Overhead Press, LBC’s, Jump Rope, Bent-Over Rows, Skull Crushers, Jump Rope, SSH.
Mary: American Hammers(30), Freddie Mercury’s(15), Superman’s(20), Stargazers
Circle of Trust
I’d like to share a story that I read to my 2.0 last night:
As a group of frogs was traveling through the woods, two of them fell into a deep pit. When the other frogs crowded around the pit and saw how deep it was, they told the two frogs that there was no hope left for them. However, the two frogs decided to ignore what the others were saying and they proceeded to try and jump out of the pit.
Despite their efforts, the group of frogs at the top of the pit were still saying that they should just give up. That they would never make it out.
Eventually, one of the frogs took heed to what the others were saying and he gave up, falling down to his death. The other frog continued to jump as hard as he could. Again, the crowd of frogs yelled at him to stop the pain and just die.
He jumped even harder and finally made it out. When he got out, the other frogs said, “Did you not hear us?”
The frog explained to them that he was deaf. He thought they were encouraging him the entire time.
Moral of the story: People’s words can have a huge effect on other’s lives. Think about what you say before it comes out of your mouth. It might just be the difference between life and death.
Prayers for Columbus’ mother-in-law battling ALS, SamWalton’s mother and SunDevil’s mother – both recovering from COVID.
Naked Man Moleskin
As promised, we went nowhere…literally stood in a circle for 50 minutes. Loved hearing the mumblechatter and hope that everyone got a little F2 to supplement their workout. Thanks to the 21 PAX who joined! Loved seeing you all ITG this morning.