04/08/2022 - The Complex - Complex…Rosey Demeanor

AO: The Complex

When: 04/08/2022

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Mary Lou


Introduction

 

@channel 5:15:00 AM at The Complex- Pre Blast

Agenda:
Disclaimer, solid 5 minute WOR, hill coupon work, 11s, tbd thang#3, Mary (if time allows) world famous @Olaf announcements, NoR, ending in a COT.

Bring coupons, gear for rain/snow, and a rosy demeanor…with a little love and some tenderness, we will walk upon The Complex, we will rise above the mess.

ML out~

 

Warm-O-Rama

Disclaimer: Free workout, open to all men, held outdoors rain or shine, hot or cold, led in a peer rotating fashion and will end in a circle of trust. Aye? Aye!

WoR: Dynamic mozy around the lot; Chinooks x 15, deep squats x 10, groin stretch for 15 seconds, quad stretch for 15 seconds each leg

The Thang

Thang 1: Set 1: Murder bunnies up the side of the hill; once at top, we all did x10 Absolution OYO. Mozy back down to hill and rinse repeat. Set 2 included donkey kicks x20 each leg IC; Set 3 was raise the roofs x 30 IC, set 4 we finished murder bunnies and mozied over to pavilion and did x40 step ups IC.

Thang 2 (really not a thang but like an interlude): We did 1 merkin, followed by 3 overhead claps. 2 merkins x6 overhead claps, etc. made it to 7 merkins and x21 overhead claps. Felt like my shoulders were going to rip right out of the sockets. Intended to get to 10 merkins/x30 overhead claps but no chance; arms smoked.

Thang 3: 11’s from one light pole to the other, starting with big boys on one end and bonnie blairs on the other end; told Pax to really focus on getting your chest to your knees on the big-boys.

Thang 4 (again, not a full thang, but more of an explanation point): indigenous walk around the fields while carrying coupons; pax encouraged to rifle carry.

Mary: LBC x15 IC, heel touches x12 IC, star gazers for last minute!

Circle of Trust

Recently had a pre cancerous mole removed off shoulder that left me with 15 stitches. Recommend that everyone get to dermatologist for annual checkup and shared the warning signs for possible cancerous skin conditions:

A for Asymmetry – Normal moles or freckles are typically symmetrical. If you were to draw a line through the center, you would have two symmetrical halves. In cases of skin cancer, spots will not look the same on both sides. (Shape alone doesn’t suggest a malignancy, since some birthmarks will irregular in shape, but is certainly one of the features healthcare providers look for when identifying skin cancers.)

B for Border – Moles, spots, or “beauty marks” are typically round and of no cause for concern. Those with a blurry and/or jagged edge can be a sign of a cancerous or pre-cancerous growth.

C for Color – A mole that has more than one color should be considered suspicious. Normal moles and spots, by contrast, are usually one color. Color changes can include the darkening of a spot (sometimes to dark purple to black) or a lightening in certain parts of the growth.

D for Diameter – If a growth is larger than a pencil eraser (about 1/4 inch or 6mm), it needs to be checked by a healthcare provider. This includes areas of skin that do not have any other abnormalities in terms of color, border, or asymmetry. This is not to suggest that smaller growths don’t warrant investigation — including skin tags (acrochordons) — but those over 1/4 inches will always be of particular concern

Finishwd with our father.

Naked Man Moleskin

Great being back out and doing a BC. Tried to cater the workout to everyone and to keep us moving. Doc says I can’tift anything overhead for another week so I picked exercises that would limit it.

OLAF- your site q duties are like a warm blanket; sorry for saying the wrong date on the NoR and your phone falling at the end was awesome.

 

 

 

 

 

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