04/06/2022 - The Complex - Domino Workout with Some 11’s
AO: The Complex
When: 04/06/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PRE-BLAST THE COMPLEX
5:15 4/5/2022
Get Back in your groove after Spring Break with a Full Body Workout! Bring a Coupon, Jump Rope, and Pavement Shoes!
Only a few ropes needed. I have one already. In your HC let me know if you have a rope.
Warm-O-Rama
SSH 25 Reps
Abe Vagodas 16
Leg Stretches for a 10 count each leg. Left, Right and Middle from standing. Hamstring Stretch each leg.
Mosey around the parking lot.
The Thang
Thang #1
Domino workout with 2 lines 6 stations in each line. Split Pax in 2 groups. Each man at a different station to start. Once station one is done with their 10 reps they move to the next station to start the domino effect. All other stations are focusing on doing as many quality reps as possible until they move to the next station. Goals is to get you to burnout on reps. Between each station coupon lunge to the next station.
Station One: Mississippi Leg Hounds 10 Reps
Station Two: Curls
Station Three: Chest Press
Station Four: Big Boys
Station Five: Monkey Humpers
Station Six: Jump Rope
After completing station six you will Rifle Carry back to station one.
Thang #2
11’s with Merkins and Air Squats (We started with 11 of each exercise and worked our way down to 1)
Mary
We planked until the 6 and did the exercises below.
Stargazers – While Holding your coupon straight above your chest.
Leg Lifts – Legs extended straight out 6 inches off the ground. We did several reps of spreading the legs apart back together and lifting them vertically. We did not put them down until we finished at 6:00.
Circle of Trust
I talked about your personal legacy that you will leave. Over the past year I have had a few people close to me pass away. Including my father who was only 77. I started to really think about the things that I do everyday and made me think about my own personal legacy. We never know when we will be gone. We should do things every day to contribute to the legacy that we want to leave for our families and multiple generations down the road.
Naked Man Moleskin
The weather was great around 35 degrees. I was hoping to get through Thang #1 three times. We got through it once. The next time I do this workout I need to have the first exercise be something like curls that can be done faster than the Mississippi Leg Hounds. I modified to have each station rotate after station one was done as it was taking longer than expected. Everyone got to that point of burnout at almost every station. There were 6 stations and 2 lines and we had 11 PAX. The line that had 5 PAX skipped the big boys and they did them together as the line with 6 was finishing their last station.