08/19/2022 - The Complex - Did we even workout?
AO: The Complex
When: 08/19/2022
PAX:
Number of Pax: 23
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Winthorpe
Introduction
PREBLAST FRIDAY 8/19 The Complex(open!) 5:15am
Tomorrow morning we’ll explore, our core.
Skip the bacon-n-eggs, we’ll work some legs.
Gloves, all terrain shoes – recommended
NO COUPONS NEEDED.
HC in the THREAD, so Olaf knows how much work he’ll have to do.
Warm-O-Rama
SSH x 25-ish
OH claps x 10
Goofballs x 10
Abe Vigodas x 10
Copperhead Squats x 10 – focusing on form; elbows back, back straight
The Thang
Thang 1 – Dynamic Mosey – in parking lot, around 3 lightposts.(10-15mins)
side 1 – jog as a group
side 2 – combination of carioca, high knees, butt kickers, standing long jump, penny scoopers, super mario’s, bernie sanders, sprints
circle up – SSH x 10, bropees x 10
Thang 2 – AMRAP, using the hill (10-15mins)
downhill – crawlbear
uphill – Chacki (flying nun)
1st partner – loops to light post, at bottom of hill
2nd partner – AMRAP – mtn climbers, deep squats, plank toe taps, side lunges, duck walk. Didn’t get to – plank jack, jump squats, Al Gore, many more – will save for another time.
circle up, tightened up – SSH x 10, prayer squats x 10
Thang 3 – 11’s was the plan, only ended up having time for 5’s
donkey kick and animal squats
circle up, back-to-back copperhead squats
mary – flutter kicks, LBCs, stargazers for last minute.
Circle of Trust
I go into each COT(whether my Q or not), with the mindset – this is the reminder I need to get my day started.
Today’s COT – I recalled my 2.0 being convinced that bacon in the oven, would be cooked at 200degrees. Me, having prepped bacon for many years, knew that 400degrees, was the real temperature to use.
Reminder – be patient with your 2.0, use your years of experience as a tool. Love your 2.0s.
Last, but least, enjoy the brotherhood.
Naked Man Moleskin
Before my first Q, I was nervous. Snots reminded me – if you can lead a youth wrestling practice, you can easily Q. As I was struggling to come up with Thangs – I realized a Dynamic Mosey, would simulate a wrestling practice warm up. Easy laps around a small room, with some PT. A wrestling team, is comprised of all different weights and abilities – so this mosey had to cater to everyone. Thus became my Thang 1.
Although my cadence leading might not be the best, it is something I’d like to improve on. As a reminder, cadence helps distract from the task at hand. It makes the hard work, easier.
Which leads me to 2nd F – the Fellowship. The Brotherhood. On the car ride to Pantera, I mentioned to FNG Stroganoff – to welcome the Brotherhood. We talked about how our Dads probably would not have consulted issues with others, yet alone, exercise early mornings. A lot of my exercises, require you to partner up, learn to lean on each other – if you will.
The memories of laughs and mumblechatter far outweigh the memories of how hard today’s beatdown was. To all of The Complex Compadres – THANK YOU!
Lastly – MODIFY AS NEEDED. I stressed that multiple times this morning. Unfortunately, we are not the spry 20 year olds we used to. Injuries to us now, linger more than expected. I’ve been dealing with shoulder injuries all summer, so I modified today’s beatdown to work legs and core.
SYITG.