07/08/2020 - The Complex - Death Row Records Resurrection
AO: The Complex
When: 07/08/2020
PAX:
Number of Pax: 17
Pax Names: Bongo, Cousin Eddie, Flea Market, Huskie, Muggsy, Nair, Rock Lobster, Turner, Twinning, Waterfall, Wet Wipe, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names: Misty May, Ant Hill, Happy Meal, Houdini, Al Borland
QIC: Cousin Eddie
Introduction
I’m bringing some Death Row to TC! Bring your coupon, your determination and those FNGs from this morning. HC in the thread.
The Scene: Forecasted clear and low 70’s
Welcome & Disclaimer
F3 is:
- Free
- Open to ALL men,
- Peer led in a rotating fashion
- Held outdoors rain or shine, heat or cold.
- Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 20
The Thang
THANG 1 CBD OIL
Colt 45 – 15 bottom half-15 top half-15 full Curls with Coupon
Bolt 45 -15 half way down -15 halfway to full down -15 Full Squats with Coupon
Mosey to pavilion with picnic benches and/or half walls
Dolt 45 – 15-15-15 Dips on picnic bench or wall
THANG 2 FOUR CORNER ESCALATOR
First corner – 10 Burpees at pavilion
Bear crawl to shed
Second corner – 10 Burpees, 20 Alternating Side Squats (each leg is 1)
Run to the end of the path
Third corner – 10 Burpees, 20 Alternating Side Squats (each leg is 1), 30 Carolina Dry Docks
Crawl bear down to baseball field trail
Fourth corner – 10 Burpees, 20 Alternating Side Squats (each leg is 1), 30 Carolina Dry Docks, 40 WWII Sit ups (like a Big Boy except your arms are full extended over your head and they stay straight the entire time)
Sprint the bases and repeat Fourth corner
Bear crawl back up to path, repeat third corner.
Run backwards to shed, repeat second corner
Crawl bear back to pavilion, repeat first corner
Everyone made it through running the bases. A few made it back to the third corner. I called recover at 5:54AM
Mosey back to parking lot
6 MoM
Absolution X 6 – Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand).
Heels to Heaven IC (4 count) x 20
Flat on your back, with hands under your 6 and feet together and 6 inches off the ground, bring your knees up to your chest, then raise your heels up toward the sky. Lower knees to chest, then kick feet back out to the original position.
Circle of Trust
Announcements
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative – can’t stop won’t stop after shelter in place
Prayers
Mr. Miyagi
Crabgrass
Wet Wipe’s FIL
Toady
COT
The circle of trust is a place where I feel I can expose my fears, my faults and my opinions, good or bad. Last week I talked about asking for forgiveness. When this pandemic started, there were a lot of emotions. I started out in the camp that said, “freed to lead.” You know the risks and you take them upon yourself when you come out in the gloom. I tried my best to keep things going “as normal.” So much was changing so fast that selfishly I wanted to stay in the gloom. As I started to learn about Covid’s effects and about fellow PAX on the frontlines, my attitude changed. When leadership followed the shelter in place, I was behind them 100%. Maybe a little too much.
As other PAX continued to conduct “business as usual,” and posts were made that gave off the impression of a disregard and a disrespect for those frontline workers as well as the leadership team, I went a little off the rails. I did not handle every situation to the best that it could have been. Looking back, I can see how I could have come across as attacking and aggressive and not taken a moment to listen to their fears, thoughts, ideas on how to handle our situation. For that mistake, I am sorry and I ask for forgiveness from all of you and all of the PAX that I may have inadvertently offended. Looking back, it was envy and jealousy that fueled a lot of my feelings as well as an arrogant sense of justice. God forgives us if we accept it in our hearts. The challenge for us is to forgive each other.
Thank you for listening today.
Peace,
Cousin Eddie
Naked Man Moleskin
Motivators from 20 takes 12 minutes. So not going to bring that out again for a 45 minute workout. You may see it at a 60 minute workout. At least now, no one at this Q can complain about motivators that are less than 20.