11/12/2020 - The Complex - First Timer

AO: The Complex

When: 11/12/2020

PAX:

Number of Pax: 17

Pax Names: Bongo, Bunyan, Crop Duster, Elway, Flatliner, Flush, Giggles, hot box, Last Call, Magellan, Mia Hamm, Nair, Onions, Snorkle, Sparky, Turner, Twilight,

DR Names:

Number of FNGS: 0

FNG Names: n/a

QIC: Twilight


Introduction

Weather conditions:  Cool with a slight breeze.  Real feel was 27F.  Real feel above 30F and I’m still a shorts guy.  When I saw it dip below 30 I went with pants.  After all was said and done I could have gone shorts.  Will have to update the chart.

 

Good to see some faces I haven’t seen in a while.  Plays list was ready and time to roll for my first Q at The Complex (yeah, I know…about time, right?).

 

 

Warm-O-Rama

  • Capri lap with nur, carioca, butt kickers
  • Merkins  10x (4ct)
  • Arm Circles  10x forward/10x backwards
  • Abe Vigodas  10x (4ct)
  • Imperial Walkers  20  (4ct)
  • Burpees  10x (6ct)

 

The Thang

Thang #1 –  Top Gun; Location – parking lot in front of flags

Perform 10 reps each of 5 coupon exercises (usually have goblet squats and alternating lunges in the line up but my knee would not allow for that):

  • Curls
  • Coupon Swings
  • Overhead Press
  • Bent Over Rows
  • Berkins  (5 each side)

The 5 coupon exercises are repeated for 10 minutes. The Danger Zone happens every minute on the minute when PAX drop the coupon and perform 3 Burpees

 

Thang #2  –  10 Minute Burpee Breakdown;  Location – baseball field (outfield) just west of parking lot

Take 10-minutes with this burpee workout to practice each part of your burpee mechanics. Do this by breaking down each component of the burpee: the squat, the squat thrust, the squat thrust with merkins, and then a full burpee with a vertical jump and CLAP.

  • 2 minute jumping jacks/seal jacks
  • 1 minute squats
  • 1 minute squat thrusts
  • 1 minute squat thrusts with merkins
  • 1 minute burpees
  • 1 minute rest (jog in place)
  • 1 minute burpees
  • 1 minute rest (jog in place)
  • 1 minute burpees

 

Thang #3  –  Big Bang (modified);  Location – baseball field (outfield) just west of parking lot

PAX form small circle and faces away from the center of the circle.  Q calls out a number and exercise, head directly away from center of circle and then return to starting position.

  • Bear crawl 20 paces out/Bear crawl 20 paces back
  • Crab walk 20 paces out/Crab walk 20 paces back
  • Gorilla walk 20 paces out/Gorilla walk 20 paces back
  • Side Gorilla walk 20 paces out/Side Gorilla walk 20 paces back

 

6MoM

  • Supermans/bananas
  • Side Plank with leg raise L/R
  • Rinse and repeat until 0600

Circle of Trust

CoR/NoR/Announcements/Prayer Requests

Lots going on with many PAX in need of TaPs.  Moment of silence was had.

Naked Man Moleskin

I was listening to a podcast called Cleared Hot with Andy Stumpf and he was interviewing Greg Anderson.  Cleared Hot is normally a very funny podcast that covers all types of topics.  This podcast, however, touched on  veteran suicide and Greg mentioned that he has seen several of his buddies lose their support group and retreat to  dark places where they can’t find their way out.  Specific examples were leaving military (support group of buddies) and trying to find a similar group.

That being said, if you know someone that was active and had a “Tribe” (back in high school, college or military) and think they could use something like this, EH’em and get them out ITG.  Our “Tribe” may be just the ticket.

Side note:  I plan on significantly reducing my time in 1st F activities as I try to rehab my knee and back.  Hope to be out in a few weeks for some RC’s but BC’s may be a while.  Stay safe and keep accelerating.

Kudos to Flush!  Heckuva job on Site Q duties, brother!

-Twilight

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