06/02/2021 - The Complex - Complex Circuit
AO: The Complex
When: 06/02/2021
PAX:
Number of Pax: 25
Pax Names: Baby Hands, Bunyan, Catheter, Chachki, Columbus, Corningstone, Dabo, Hootie, House Arrest, Leuben, Longshanks, Mom's Group, Onions, Powderpuff, Sam Walton, Shirley Temple, Smokey, Spork, Tang, Turner, Twinning, Wet Wipe,
DR Names: Cyclone (F3 Crossroads)
Number of FNGS: 0
FNG Names:
QIC: Nair
Introduction
Arrival in the gloom at 4:30 to set up a circuit of The Complex. HCs trickled in throughout the day, then more at night and some more in the morning. Set up consisted of 6 stations of 4 – 5 exercises each. Baby Hands got a lonely EC run in this morning. Beautiful weather with an array of gnats.
Warm-O-Rama
Warm up began preciously after our principles. We moseyed around the Complex to show case the each station.
Arm circles
Karaoke
High knees
Butt kicks
The Thang
Each station the HIMs needed to complete two exercises prior to moving on to the next station.
Station 1 – Coupons – 40 reps – RDL, OHP, Incline press, curls
Station 2 – Brick pavers – 30 reps – Merkins, diamond merkins, Y shoulder flies, back flies
Sprint between Station 2 and Station 3
Station 3 – Bulgarian bags – 20 reps – Squats, side lunges, split squats, bleacher jumps and KB swings
Station 4 – Pavilion – 10 reps – Bench press with two coupons 6 foot 4 by 4, tires pulls, tricep pullovers and dips
Station 5 – Parking lot – Med ball slams, band pulls, coupons curls – reps of 20-25
Station 6 – Parking lot – Jump rope – 150-200 reps
Rotate as many times as possible till 5:58
Circle of Trust
Pray for Wet Wipe brother, Columbus step mother and first responders and families.
Naked Man Moleskin
Great effort and something fun for the guys. Thanks for coming out to The Complex. Much appreciated Wet Wipe picking up the 6 and to all the men that joined.