03/24/2023 - The Complex - HOTBOX LADDER
AO: The Complex
When: 03/24/2023
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots & Hotbox
Introduction
PRE-BLAST THE COMPLEX
BOOTCAMP 5:15 am
Friday 3/24/2023
CO-Q w/ @Hotbox
Hotbox can’t join us in person but he is helping plan this workout!
HC Below and leave a comment for Hotbox!!!
Coupons & Limited Running!
Warm-O-Rama
WOR
Neck Rolls 10 Each Side
Abe Vagodas 15 Reps
Tappy Taps 15 Reps
Motivators from 6
4 Count Squats 15 in cadence
The Thang
Thang # 1
THE LADDER
Do the first Exercise at the starting spot. Carry Coupon to 1st lightpost and do ab exercises as stated below. Return back for next exercise. Repeat each exercise and move to next furthest light post each time. Mosey in between. Carry coupon in between the first four exercises only. Last one 80% run down and back. Coupon needed for 1st 4 rounds Flutter Kicks with Coupon. Other 4 rounds LBC’s
Mike Tyson’s
Manmakers
Thrusters
Lion Kings
Curls
Brake Dancers
Coupon Swings
Bobby Hurleys
Thang #2
THE HOTBOX
15 Reps of Each
H – Hernia (V-Up w/ coupon)
O- Outlaws (Legs out on 6 make O shape) 10 Reps each Direction
T – Turkish Getup w/ no weight 10 each side
B – Bentover Rows 20 Reps
O – One Legged Burpee 10 reps each leg
X – X-Factor (on 6 in x position opposite leg to hand) 10 Each Side.
Mary
Leg Raises 6 inches off ground. I called out 6 inches, spread apart, together, leg raise and hold. We did this about 2 minutes.
Finished with 20 Reps of Flutter Kicks with the Coupon in cadence.
Circle of Trust
Hotbox was unable to join the workout. He pre-recorded a message for all the PAX that came out. He expressed his appreciation for everyone that came out for the workout. He also expressed how thankful he and his family are for the support they have received from F3. Hotbox really misses getting out and hopes to make it back out soon. He then told us to go get coffee.
– Hotbox Out
Naked Man Moleskin
It was great to see a good sized group get out for Hotbox this morning. Was also great to see a lot of comments posted for Hotbox. A few PAX said they pushed a little harder today for Hotbox. The timing of the workout worked out perfect. Wouldn’t change anything about the plan.
we had several exercises that were new to many today. (Mike Tyson’s, Manmakers, Break dancers, x-factor, Outlaws, Hernia and the one legged burpee). We were all challenged with the workout. The one legged burpee seemed be the most challenging.
Someone said it was 6:00 during the flutter kicks but I wanted us to keep going to 20. We finished the reps and got a solid workout in for the day. It was great Leuben back from injury and a new PAX named BingBong joined us as he is completing ATR (visiting all 13 AO’s in a month)