06/24/2022 - The Complex - If you’re going to do it, do it …
AO: The Complex
When: 06/24/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Woke up fired up and ready to go. Checked Slack while I brushed my teeth for my daily inspirational photo from the team. Inspired.
Got to the AO at 5 to start writing out the exercises for Thang 2.
5 Core Principles, Disclaimer, Credo, Mission Statement all recited. Let’s get warm.
Warm-O-Rama
Good Mornings IC x 10
Hairy Rockets IC x 15
Hill Billies IC x 15
Derricks IC x 7 Each Leg
Grady Corns IC x 20
The Thang
Thang 1 – Smash Ball Lap
Two lines, rugby toss style run with the smash ball. Got back to light pole #1 for the start of Thang 2.
Thang 2 – Parking Lot Beatdown
Side 1: Side 2:
Burpees Deadlift
Air Squat Extension (Tricep)
Leg Lifts Elf on Shelf
Lunges Press (Chest)
Smurf Jack
PAX did one rep of each exercise, then ran about 30-40 yards to ‘side 2’ where they did one rep of each exercise from the 2nd list. Bernie Sanders back to Side 1 and then do two reps of each exercise, run to side 2, two reps of everything from that list … etc.
We did this until most PAX finished the round of 7 reps each exercise.
We did another Smash Ball Lap as an intermission.
Repeat Thang 2 but we started with 6 reps of each exercise and worked our way down the ladder until I called time.
Mary
E2K IC x 10 x 2
Flutter Kicks IC x 10
Swimmers IC x 10
Circle of Trust
Count – 14
Announcements – Thanks Olaf!
Name-O-Rama – Beanie Baby, Chaps, Columbus, Snots, Backdraft, Dumpster Fire, White Rabbit, Winthorpe, Gunther, Magellen, Oil Spill, Woodwind, Olaf, Bean Counter.
CoT
Believe in yourself
Avoid negativity
Love your family
Love your neighbor
Stay the course
Dream Big
Elevate the Lord
Earn your place
Practice what you preach
Keep these words…these thoughts in your mind as you go about your day. Live your life knowing it is the only life we get. Live it to the fullest. If you are gonna do it, you might as well go … well, by now, you should know.
Naked Man Moleskin
Coming to the final stretch of the 9 pack! Honestly, the 9 pack isn’t a huge deal (anyone in F3 could do it) but the fun/amazing part of this week has been the group of guys that we got together to push each other and hold each other accountable. We’ve had a ton of fun firing each other up and coming up with these silly slogans, slack emojis, etc. Back in late winter, Columbus and I had talked about trying to get a 9 pack in sometime this summer but where we hit all the same workouts for the week. It was tough to coordinate schedules, especially with having to go in to the office a little more these days, but we were able to make it work. Huge thanks to One Eye Willy for swapping siteQ days with me and thanks to Columbus for giving up this Q so I could have some fun along the way.
The thought is to maybe try and run this back again before the school year starts but this time we get a group of 9 guys and we each grab one of the Q’s. It will take a lot of planning and a lot of things would have to fall into place right on the Q-sheet, but it is possible. We will see if we can pull it off!
Thank you Olaf for your SiteQ duties! He messaged me before the workout and asked if I needed anything. I jokingly told him some Icy Hot due to how sore I was. Guess who showed up to the workout this morning with some Icy Hot!? Ha!