04/07/2023 - The Complex - GOOD ole fashion GOOD Friday Beatdown!

AO: The Complex

When: 04/07/2023

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Blues Clues


Introduction

Gorgeous cool April 33 degrees would eventually lead to an even more Gorgeous sunrise at The Complex…the BEST sunrise by AO in all of F3 Naperville.

Warm-O-Rama

SSH

Tappy Taps

Tie Fighters

Side Straddle Nots

Mosey to parking lot

The Thang

Thang #1 – 3 Man Weave with 10-25lb Medicine Balls (2 light posts and back)

Thang #2 – Bone the Fish – Burpees at each parking spot line running, shuffling, and Bernie Sanders across the parking lot (2 light posts)

Thang #3 – gOOd work around the circle (2 laps around the large collection of baseball fields with PT around the way)

  • Lap #1 –
    • Pavilion – Step Ups and Jump Ups to Picnic Table (Run loop)
    • 4 4×4’s Following by a long 500+ ft sprint to left field foul point 4 4×4’s (Run loop)
    • Coupon Work back at flags – 3 sets of 10 Bent Over Rows (Run loop)
  • Lap #2
    • Pavilion – Shoulder Taps + Derkins (Run loop)
    • 4 4×4’s Following by a long 500+ ft sprint to left field foul point 4 4×4’s (Run loop)
    • Coupon Work back at flags – 3 sets of 5 Intentional Curls (Run loop)
  • Thang #4 – Bone the Fish – Burpees at each parking spot line running, shuffling, and Bernie Sanders across the parking lot (2 light posts)
  • Thang #5 – Coupon Work – 3 Sets 10 OH Press OYO + Depth Charges

Warrior II to 6 O’Clock

Recover, Recover…

Circle of Trust

I shared a post I came across on FB yesterday from the wife of a former work colleague and friend. His name is Brad and his wife’s name is Jen. Jen was writing the post because Brad has been battling cancer for 34 months and is not going into hospice.

What happens when we die? What does that mean in how we live our lives today?

Make this as good a Friday as you can boys.

Prayers.

Naked Man Moleskin

big salute to all the PAX that came out today, notably Rusty Trombone, Smeagol and El Guapo who I’ve only posted with a few times but worked their tail off today!