07/07/2021 - The Complex - Get off your a$%
AO: The Complex
When: 07/07/2021
PAX:
Number of Pax: 29
Pax Names: Catfish Hunter, Chachki, Crabgrass, Dumpster Fire, FakeID, Flush, Giggles, hot box, Huskie, Long Story, Magellan, Marla Hooch, Mendoza, Mom's Group, Muggsy, Onions, Powderpuff, Shandy, Snots, Spork, Streisand, Tang, Timber, Turner, Unicycle, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names: Zebra, Hacksaw
QIC: Nair
Introduction
I pulled into The Complex this morning as the second car, Muggsy was getting his EC run in. Then, a few more cars and more cars. I noticed yesterday and again this morning that the sun is starting to not be so bright when we begin our workouts. I really enjoy working out at 5:15 with the sun out. Anyway, it’s always good to over plan, this plan was prepared for 28 pax and we had 29 but everything worked out.
Warm-O-Rama
Dynamic warm-up this morning including Frankenstein’s, alternating leg back and hand forward, high knees, butt kickers, shuffling, karaoke and a sprint.
The Thang
Thang 1: RDL into a squat and reverse lunge with a coupon press – 3 sets of 12
Thang 2: Broke into 4 teams of 7 or 8 guys. Each guy started out at a different spot, then moseyed to the next spot. Rinse and Repeat
1. 25 Incline press
2. 10 Apollo Ohno
3. 15 Hand release Merkins
4. 10 Bulgarian bag squats
5. 20 brick paver fly’s
6. 50 Jump rope
7. 25 LBC
Mary –
25 feet over coupons
15 toe touches with a coupon
10 alternating toe and hand touches
10 heel touches
Circle of Trust
Prays for Hacksaw and Chahki (m in law). Prayed for a family trip, finished with an Our Father.
Naked Man Moleskin
Some guys want to be pushed and some don’t. No matter what, get out to a workout. Also, I noticed that some things that I do in cadence are brutal, such as the alternating toe and hand touches. The 4 count made sense when I thought about it, but then doing it with a group, it did not. I tend to always try various things in workouts because I believe people need a variety of things and not doing the same thing over and over. Grateful for all the hims that showed up. Also, I will be working on a plan for workouts of over 28 guys.