07/21/2020 - The Complex - Groovy Worky Outy
AO: The Complex
When: 07/21/2020
PAX:
Number of Pax: 29
Pax Names: Aladdin, Bartles & Jaymes, Blart, Blueprints, Bongo, Brooks, Cobra Kai (Giggles 2.0), Dr. Dolittle, Dr. Ralph, Elway, Flush, Giggles, Nair, Pizza the Hut, Poutine, Putz, Shandy, Smalls, Tiny Bubbles, Trailer Park, Turner, Waterfall, Wet Wipe,
DR Names:
Number of FNGS: 2
FNG Names: Tooth Fairy (Trailer Park 2.0), Mr Beast Pokemon (Elway 2.0), Rocketman (Tiny Bubbles 2.0), Ant Hill, Frogger (Dr Doolittle Nephew)
QIC: Cobra Kai
Introduction
WELCOME TO F3.
This is a free workout, open to all men, rain or shine.
It is peer led group in a rotating fashion. Ends in a Circle of Trust.
I am not a professional. Modify as necessary, push yourself but don’t hurt yourself.
Warm-O-Rama
20 arm circles IC (ten with each arm)
10 tappy taps IC
Jog one lap around the coupon circle
The Thang
Bonny Blair’s to Godzilla by Eminem
Butt kickers to We Didn’t start The Fire
Coupon Chest Press Don’t stop believing
Ice skaters (Aka Apollo Ono’s) to Ice Ice baby
Punches and Snap kicks to Taekwondo (Swap every time they sing ‘Taekwondo”)
5 squats, 5 monkey humpers, 5 burpees rinse and repeat to Top Gun anthem
Mosey to “the danger zone” do ten burpees then run back, do ten more burpees, repeat until song ends. To Into The Danger Zone
Due to time the following three workouts/songs were skipped
SKIPPED —- No Pushup Burpees to Under and Over it
SKIPPED — Heel touches to changes by Tupac
SKIPPED — Freddie Mercuries to Another one Bites the dust
Mary Was supposed to be:
20 leg lifts
15 LBC’s
Instead we ended with: American Hammers to U can’t touch this
Circle of Trust
Cobra Kai thanked everyone for coming out and supporting him and asked for feedback on how he did as he would like to do another workout. He also made sure to call out Flush several times and make him do more work.
We ended with a prayer for WetWipe’s Father In Law Big Mike and for Mr Miyagi and all those others in our hearts that were unspoken.
Naked Man Moleskin
In Cobra Kai’s words he was nervous and scared but relied on his teachings at Taekwondo to be as confident as you can when leading so other’s will respect you and follow. He realized he has some things he can work on and improve such as projecting his voice and possibly repeating instructions to the other half of the circle when he has a big crowd. All in all he did a fantastic job for his VQ at the age of 12 and I am beyond proud of him and that he is pushing himself with only support from me. Thank you again all for the support you showed him today as he begins his journey into hopefully being a great reflection of what F3 intends for us all to be. ~Giggles