10/04/2022 - The Complex - Hill Work w/ Circle of Pain
AO: The Complex
When: 10/04/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PRE-BLAST THE COMPLEX
TUESDAY, OCTOBER 4, 2020 5:15 AM
Bring your gloves, coupon and shoes for grass and pavement. Limited Running for this one!
Drop that HC Below!
Shared Pain Builds Trust
Warm-O-Rama
Mosey around the parking lot with Carioca, High Knees, Butt Kickers.
Abe Vagoda’s in Cadence 12 Reps
Various Leg Stretches
The Thang
The Thang #1 (25 Minutes)
Hill Workout
Start at the Top of Hill. 5 Rounds different exercise on the way up the hill . OYO. Completed 1 Round.
-5 Burpees at top of hill & 5 Burpees at the Bottom of the Hill Each Round
-1 Step Squat Every Time Down the Hill
Below are the 5 exercises done on the way up the Hill:
-High Knees
-Box Jump
-Bear Crawl Merkins
-Side Shuffle to Cone then switch sides at halfway point
-Sprint
Rotate Sets of 20 Big Boys, 20 SSH, & LBC’s until the 6.
The Thang #2 (15 Minutes)
We will Circle Up and do each of the below exercises while one PAX runs to the cone and back carrying either their coupon, 40lb sandbag or 60lb Sandbag. Completed 2 Rounds of each exercise with 18 PAX.
-Mississippi Leg Hounds
-Overhead Press
-Overhead Hold
-Side to Side Lunges on Coupon
-Coupon Curls
-Flutter Kicks with Coupon
-Goblet Squats
-Chest Press
-Alternating Coupon Merkins
Mary:
Merkin Ring of Fire (3 Merkins each)
Leg Raises with a mix of legs spread apart, leg lifts, and flutter kicks.
Circle of Trust
Share Pain Builds Trust
I talked about how there are times in life where you share pain with someone. This could be through work, relationships, family life or in the Gloom. When you go through something painful with others, you build that bond. Every morning when we are getting stronger together we are building trust in each other through our workouts. Most of PAX I didn’t know prior to F3. But as we workout together you begin to build that trust in one another.
Bad Days don’t Start with F3
In life we all have parts of our day that suck. The mornings with all of the PAX of F3 create an environment that is not stressful and it is never a bad day no matter how bad the weather is or how tough the workouts are. The only thing that can go wrong is injuries in the Gloom.
Naked Man Moleskin
We had a good group of guys out in the gloom! We all worked hard and stayed together for the entire workout.
The timing worked out great to do one round of Thang #1 and Two Rounds of Thang #2 with 18 PAX.
We had about 4 Minutes of Mary.
When my speaker gets cold it makes fart noises. We had to switch to Winthorpe’s speaker. The music sounded shitty.