06/29/2022 - The Complex - Dumpster Fire’s 1-Year Manniversary Bootcamp
AO: The Complex
When: 06/29/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dumpster Fire
Introduction
Pre-Blast – The Complex
Wednesday, 6/29/22 5:15-6:00am
Dumpster Fire’s 1-Year Manniversary It’s amazing how fast my first year with F3 flew by! Not only is it my Manniversary, but 6/29 is National Hug Day! Let’s get swole while we hug it out with our coupons at The Complex.Here’s what you’ll need:
Coupons – regular encouraged, your partner won’t be happy with your big boy
Gloves
Shoes for all terrains (pavement and grass)
* Don’t miss your opportunity for tomorrow’s Hansel & Gretel CSAUP ** 4:15am EC start. Connect with @Mary Lou for more details.
Warm-O-Rama
Motivators from 7
Arm Circles Forward x 10
Arm Circles Reverse x 10
Indian Run with a medicine ball mosey around the loop back to the parking lot
The Thang
Thang #1 Partner DORA 1-2-3
Pax 1 Farmer Carries 2 Coupons across the field, does 5 Bobby Hurleys at far cones, Murder Bunnies one coupon back to relieve partner. Pax 2 then Murder Bunnies one coupon out to cones, does 5 Bobby Hurleys, then farmer carries two coupons back…. Repeat this process until all exercises are complete.
Exercises for stationary Pax:
100 Merkins
200 Big Boys
300 Air Squats
Rinse and repeat until all 100-200-300 exercises are complete
Thang #2
Abbreviated Coupon Ladder – Do 5 sets of different exercises and between each rep we’ll run a loop around utility pole. Let’s see how far down the ladder we can get.
100 curls (25 x 4)
75 chest press (25 x 3)
50 overhead press (25 x 2)
25 skull crushers (15 – 10)
10 derkins
6 Minutes of Mary:
American Hammers
LBCs
Heal Touches
Circle of Trust
I thanked all of the Pax for joining me on my manniversary and for the support and fellowship I’ve enjoyed over the last year. F3 has been life changing and it has impacted all 3 F’s in my life.
I got side tracked on my COT with and didn’t get into main part of my COT but the intent was to talk about spending valuable time with family. My father in law recently underwent a double bypass heart surgery. Fortunately, he’s recovering well but it was great reminder that our time is finite and life/health is precious. Make the most of our time and focus on quality time with our loved ones.
Naked Man Moleskin
Thang #1 took longer than I anticipated and only got through the first rung (curls) of the coupon ladder. I’ll have to save the coupon ladder for my next Q!
I was foggy heading into the COT and missed the main point on what I had planned to talk about. I’ll need to be better prepared next time to finish strong with a thoughtful COT and prayer.
Thanks again to Columbus for having my 6 and to Olaf, Long Story, Winthorpe, Snots, Mom’s Group, Overhead, Giggles, Laimbeer, Snaggletooth, Blue Prints, Tang, Cathfish Hunter, Magellan, Gunther, Bean Counter, & Gargamel for joining on my Manniversay Q.