09/10/2022 - The Complex - Do Hard Things
AO: The Complex
When: 09/10/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
Preblast – The Complex – 9/10 – 630-715
Want to start Saturday off with a tribute to @Hootie with 60 in 45?
Come on down to The Complex. We will lift some coupons, do some body weight work and get some cardio in.
Warm-O-Rama
Tappy Taps x 10 (in cadence)
Imperial Walkers x 10 (in cadence)
Motivators from 5 (in cadence)
10 Burpees OYO
The Thang
Line up in 2 lines at start of path on North side of the parking lot
Indian Run on the path around the baseball fields finishing where we started.
Coupon Station
Roni Rolls x 20 (OYO) – Curious what this is check out @LongStory FOMO for video
Chest Press x 20 (In Cadence)
Curls x 20 (In Cadence – slow count)
RDL’s x 20 (Hootie lead Cadence)
Run on same path around baseball field stopping at sign in left center
Ab Station
Big Boys x 50
LBC’s x 25
Leg Raises then pull knees to chest x 25
Run on same path to pavilion with picnic tables
Body Weight Station
Box Jumps x 20 (In Cadence)
Bonnie Blairs x 20 (OYO – Each leg was 1/2)
Burpees x 20 (OYO)
Wall sit – 90 seconds
Run back to coupon station
Final Thang
Ladder run to each light post in the parking lot (5 total)
Run to Light Post 1 – Stop do 2 Burpees – Bernie Sanders back to start
Run to Light Post 2 – Stop do 4 Burpees – Bernie Sanders back to start
Run to Light Post 3 – Stop do 6 Burpees – Bernie Sanders back to start
Run to Light Post 4 – Stop do 8 Burpees – Bernie Sanders back to start
Run to Light Post 5 – Stop do 10 Burpees – Bernie Sanders back to start
SSH for the 6
It was 7:10 when 6 came in so we had time for ….
Bonus Thang
Roni Rolls x 20 (OYO)
That got us to 7:15
Circle of Trust
Didn’t want to use same message from my Q on Thursday. Still shared the line from the Macklemore song Chant The pain is where faith is born The more I thought about that after my Q on Thursday I also realized that we have to do hard things in life. The more we can push ourselves to do hard things the more we will grow. The more we will be prepared for the hard things that WILL happen to us in life. We can’t escape pain and hard things. There is so much of this in our world today. More training of ourselves, our kids and our communities how to embrace hard things, how to do hard things, how to grow from pain the more equipped we will be to have life’s uncertainties. I got choked up talking about the struggles our kids face. Suicide, bullying, pressure, anxiety and so on. Doing hard things won’t make us unstopppable. It will strength our minds, bodies and spirits as we go through our lifes journey.
Naked Man Moleskin
I made the mistake of saying this was a 60 minute workout in my pre-blast. I was able to quickly correct it and decided to pay homage to one of F3 Naperville resident bad asses @Hootie with a 60 in 45. The great unintended result was it brought Hootie to us as well.
The thread was fire with @marylou leading the charge with getting attendance up. The Complex went well passed 100 people posting this week with his rallying of the 19 PAX’s. Still can’t forgive him for posting about the White Sox in my Q thread and then showing up in a White Sox shirt (which he swore was unintentional).
Tons of energy before we even hit 6:30 and that energy carried all the way through the work out. Everyone pushed hard for the full 45 and earned the Roni Rolls breakfast that was waiting in a cooler.
Thanks to everyone that came out and did hard things!