02/18/2020 - The Complex - Feel the Six

AO: The Complex

When: 02/18/2020

PAX:

Number of Pax: 27

Pax Names: Ann Arbor, Backdraft, Bean Counter, Blueprints, Bongo, Brooks, Cousin Eddie, Elway, Flush, giblets, HH Gregg, hot box, Jersey Shore, Magellan, Percy, Pizza the Hut, Poutine, Putz, Rooney, Short Round, Smalls, Smokey, Sparky, Spork, Super 8, Turner, Wet Wipe,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ann Arbor


Introduction

This workout was entitled “Feel the Six” since I’m always bringing up the six due to my advanced age, poor endurance and general weakness.  But also because I only had size traffic cone markers from teaching my daughter to drive.

Standard Disclaimer was given:

  • F3 is a free of charge men’s workout held outdoors in the heat or the cold; rain or shine.
  • Its led by men who volunteer in a rotating fashion, with no training or certification. As such I am not a professional!
  • Modify the exercises as needed – don’t hurt yourself, but push yourself.
  • We’ll end with a Circle of Trust

Warm-O-Rama

  • Motivators from 6
  • Goofballs (12x)
  • Abe Vigodas (12x)
  • Arm Circles Forward (12x)
  • Arm Circles Backwards (12x)

The Thang

Six stations, do posted exercise at each station run to next station, then return to Station 1 and repeat.

  • Station #1 – 6x burpees

 

  • Station #2 – 12x lunges (each leg 1/2)
  • Station #1 – 6x burpees

 

  • Station #3 – 18x Squats
  • Station #2 – 12x lunges (each leg 1/2)
  • Station #1 – 6x burpees

 

  • Station #4 – 24x Monkey Humpers (2x = 1)
  • Station #3 – 18x Squats
  • Station #2 – 12x lunges (each leg 1/2)
  • Station #1 – 6x burpees

 

  • Station #5 – 30x LBCs
  • Station #4 – 24x Monkey Humpers (2x = 1)
  • Station #3 – 18x Squats
  • Station #2 – 12x lunges (each leg 1/2)
  • Station #1 – 6x burpees

 

  • Station #6 – 36x Arm Curls
  • Station #5 – 30x LBCs
  • Station #4 – 24x Monkey Humpers (2x = 1)
  • Station #3 – 18x Squats
  • Station #2 – 12x lunges (each leg 1/2)
  • Station #1 – 6x burpees

Repeat but now run BACKWARDS between stations.  What can go wrong when all the PAX running backwards towards each other?

Circle of Trust

  • F3 Lunch at BW3 in Warrenville this Friday
  • HH Greg Leading Q-Source tomorrow (2/19)
  • Geneva F3 10-mile ruck or run this coming Saturday
  • CPR Class is on the calendar
  • Prayer for Wet Wipe’s Father In Law
  • Prayers for Spork’s Brother
  • Praise for Poutine’s mom and her major surgery
  • Praise for Poutine’s recent procedure and continued good recovery

Naked Man Moleskin

Pride kept me from Q-ing sooner.  I’m not a natural leader, I’m not physically strong and if I believe I can’t be the best at something I just don’t do it.  Some leadership skills and be learned though study, and strength can be gained through persistence, but avoidance is the death knell of opportunity and joy.  Is your pride causing you to miss out on something, or is it driving you places you shouldn’t really go?

Prayer

Father God, thank you for F3 and everything it stands for.  Fitness, Fellowship and Faith – F3 delivers on all three.  Thank you for letting your boys dress up and come out and play this morning. I think we had fun.

Lord we lift up all the prayers mentioned today and also for all the prayers not shared… for the struggling marriages, for career disappointments, and for falling short with shepherding our children, please work your love, grace and strength in our lives.

It is by the power of the Holy Spirit and in Jesus Christ’s name we pray.  Amen.

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