12/22/2020 - The Complex - It is Dr. Ralph’s Fault
AO: The Complex
When: 12/22/2020
PAX:
Number of Pax: 22
Pax Names: Ann Arbor, Bunyan, Dr. Ralph, Fender, Flatliner, Flush, Hard Hat, Last Call, Longshanks, Marla Hooch, Mia Hamm, Mom's Group, Nair, Nest, Pizza the Hut, Sir Topem Hatt, Sparky, Turner, Waterfall, Webelos, Wet Wipe,
DR Names:
Number of FNGS: 1
FNG Names: Long Story
QIC: Wet Wipe
Introduction
Conditions were very nice and dry, probably around 30*
F3 Disclaimer
-I am not a professional or aware of injury so modify as needed. P
-Free for Men Only
-Outdoor Workout no matter what the cond
-Peer Lead
-Rotating Fashion
-It ends in a CoT
I have been bringing my dog “Bear” for the last month or so and it has helped lift my spirits as well as some other PAX. He seems to love it as well, I know this because as I was using the facilities this morning before my Q, he sat outside the door crying for me to come out.
Warm-O-Rama
Warm Up
10- Arm Circles (IC)
10ct- Across the Chest
10ct- Pull the Elbows
10ct- Neck Roll
10- Abe Vigoda’s (IC)
10- Tappy Taps (IC)
10ct- Hurdlers
10ct- Calf Stretch
The Thang
Thang 1
14-55 Yard Run
Chest Press
RDL’s
LBC’s
Thang 2
14-55 Yard Run
Over Head Press
Squats- No Coupon
Leg Lifts
Thang 3
14-55 Yard Run
Curls
Lunges (each leg =1)
Big Boys
Thang 4
13-55 Yard Run
Planned but do not have enough time!!!!!
Skull Crushers
Monkey Humpers
Penguins
25-SSH (IC)
Circle of Trust
CoR
Announcements
NoR
CoT
Prayer Requests-Aladdin’s Family
Prayer by Dr. Ralph
Naked Man Moleskin
Very simple my life changed on 11/2/18 without me realizing it for 55 days. For 55 long days my best friend Dr. Ralph deceived me, avoided contact, and bailed on our normal work out routine. Once this dirt bag confessed and told me about F3, I immediately envisioned some dog shit workout with an appearance by Joel Osteen at the end. I am still obviously pissed it took 55 days, but I am thankful for the invitation.
I appreciate the accountability, the great work outs, the fellowship, & faith.