01/24/2020 - The Complex - It’s only 2 minutes

AO: The Complex

When: 01/24/2020

PAX:

Number of Pax: 10

Pax Names: Blueprints, Bongo, Brooks, Giggles, Marla Hooch, Muggsy, Pizza the Hut, Putz, Smalls,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Poutine


Introduction

WELCOME TO F3.

This is a free workout, open to all men, no matter the elements.

It is peer led group in a rotating fashion. Ends in a Circle of Trust.

I am not a professional. Please modify as necessary, push yourself but don’t hurt yourself.

And don’t the F3 Credo is: Leave no man behind and leave no man where you find him. Pick up and push the 6!

 

There were some fartsacks today….we wont name names.

It was cold, wet, and cold. And wet. We put our waterproof gear to the test. Smalls kept our butts warm.

Warm-O-Rama

0515A – WARMoRAMA:

  • Goofballs
  • SSH
  • Mosey – side shuffles, carioca, knee highs, butt kickers
  • Quad stretch/low squat stretch

Scouted the land to see just how much i may need to modify…established much modification needed, but its all good.

The Thang

0520A – THANG: IT’s ONLY 2 MINUTES – 2 mins of OYG for each exercise, some will be harder than others, pace yourself, but challenge yourself, push, give all you got.

Ill give you a chance to barely catch your breath. And watch your form, do not hurt yourself.

  • Squats (Target 80) 522am
  • Coupon Tri’s (70) 525
  • Lunge walk (60) 527
  • Coupon Curls (80) 530

Mosey to Pavilion 531

  • Head/Shoulders/Knees/Toes (Target 90) IC 532am
  • Box Jumps to Step ups (Target 50) 535
  • Dips (80) 537
  • Burpees (25) 540

Mosey back 541

  • We’re not worthies (Target 50) 544am
  • Calf raises 1 min/balboas 1 min X 2 (75/100) 546
  • Shrugs (50L,50R) 548
  • Suicides (AYG!!) 551 (ran slightly long on time PLUS it was damn slippy – no suicides happened)

 

556A – MARY:

  • Coupon Big Boys (60) 556am (bad idea but at least our asses didnt get wet til the end, enter Smalls)
  • HIGH/LEFTarmup/RIGHTup Planks 559

Circle of Trust

CoT

Vern’s COT at the Ridge on Tuesday stuck with me all week, he talked & reminded on how we are THE examples for our children, they look up to us, they want to be like us (for now anyway), they will act like us. We know this, of course we know, but I also know I forget that often in the moments, easy to reflect and say what we shouldn’t have done but when it comes to our kids, we cant afford that (too often anyway), we can’t forget. Our kids will speak about people they way we speak about people, our kids will care for people the way we care for people, our kids will treat people the way we treat people. Be a little kinder, be a little more polite, be a little less grumpy, don’t lose your cool, be generous always, but especially so around your 2.0s.

Naked Man Moleskin

2 minutes of each exercise showed different levels of challenge, kept the pax moving and they pushed hard. The more ‘difficult’ and ‘less enjoyable’ exercises were met met with groans on announcement – noted for next time.

Smalls requested Monkey Humpers….again. I offered to oblige 1 on 1 sometime.

I kept the pax dry until the Coupon Big boys when they all looked at me wondering if i was serious or just thinking i was an ass – Putz didnt even bother, that’s right I saw you Putz.

more then 50% turnout for coffeeteria, so the pax weren’t turned off too badly.

 

Leave a Reply