05/22/2020 - The Complex - Freaky Friday at The Complex is back
AO: The Complex
When: 05/22/2020
PAX:
Number of Pax: 7
Pax Names: Baloo, Flush, Juice Box, Radio Flyer, Sweet Gherkins, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Poutine
Introduction
WELCOME TO F3.
This is a free workout, open to all men, no matter the elements.
It is peer led group in a rotating fashion. Ends in a Circle of Trust.
Please keep 15 feet apart from each other in respect of current social distancing protocols.
I am not a professional. Modify as necessary, push yourself but don’t hurt yourself.
And our credo remains the same: Leave no man behind and leave no man where you find him.
Pick up but push the 6!
Warm-O-Rama
0515A – WARMoRAMA:
- SSH to 30
- Pulse squats, 3 levels to 5, x 2
- Mosey – side shuffles, carioca, knee highs, butt kickers
The Thang
0520A – THANG 1: Burpee suicides / Merkin suicides
To the bball court. 3 burpees to start, 3 every time you get back, 3 on the far line, 3 to finish.
then, 10 merkins to start, 5 every line, 10 to finish
0530A – THANG 2: 11’s on the hill
Mosey to the hill.
10 froggers up top, backwards bear crawl down.
1 Jump squat, Bernie Sanders up the hill.
0545A – THANG 3: Coupon work
50 chest press – 10 broad jumps out, lunge walk back
40 coupon dips – 10 broad jumps out, lunge walk back
30 curls – 10 broad jumps out, lunge walk back
20 overhead press – 10 broad jumps out, lunge walk back
10 we’re not worthies – 10 broad jumps out, lunge walk back
Finish string with 50, 40, 30, 20, 10 as per above
555A – MARY:
- 60 LBCs IC
- 1 minute mission impossible
Circle of Trust
CoT
“Forces beyond your control can take away everything you possess except one thing, your freedom to choose how you will respond to the situation”
“we are no longer able to change our situation; we are challenged to change ourselves”
Victor Frankl
Naked Man Moleskin
NOTE – Radio Flyer joined as well, not an FNG but not coming up in the name list…..
2nd NOTE – Cousin Eddie fartsacked after calling out my poor past cadence = karma. 🙂