07/05/2022 - The Complex - July 4th Detox Bootcamp
AO: The Complex
When: 07/05/2022
PAX:
Number of Pax: 6
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
PRE-BLAST THE COMPLEX
JULY 5TH 5:15 AM
@channel
Full body boot camp
Shoes for pavement
Coupons
Gloves
EC run at 445
Warm-O-Rama
Arm circles x 10
Michael Phelps x 10
Tappy taps x 10
Quad stretch 30 second hold each leg
The Thang
Grab coupon and run to front of parking lot.
Station 1
Thrusters x 25 (OYO)
Big boys x 25 (in cadence)
Rifle carry to station 2 (middle of parking lot)
Station 2
Chest press x 25 (OYO)
LBC x 25 (in cadence)
Rifle carry to station 3 (end of parking lot)
Station 3
Curls x25 (in cadence)
Big Boys x 25 (in cadence)
Bear crawl to station 4 (pavilion)
Station 4
Box jumps x 25 (OYO)
Step ups x 25 (OYO – each leg was 1/2 a rep)
LBC x 25 (in cadence)
Bear crawl halfway and crabwalk the second half to station 5 (baseball field bleachers)
Station 5
Derkins x 25 (In cadence)
Merkins x 25 (In cadence)
Urkins x 25 (In cadence)
Big Boys x 25 (In cadence)
Run (not a Mosey) to station 6 (scoreboard in the outfield)
Station 6
Calf raises x 25
Hindu squats x 25
Station 6 (round 2)
Calf raises x 25
Hindu squats x 25
Run (not a Mosey) back to station 5 (baseball field bleachers)
Station 5 (round 2)
Derkins x 25 (In cadence)
Merkins x 25 (In cadence)
Urkins x 25 (In cadence)
Crab Walks halfway then Lunge Walks back to Station 4 (Pavilion)
Station 4 (round 2)
Box jumps x 25 (OYO)
Step ups x 25 (OYO – each leg was 1/2 a rep)
Bear crawl back to station 3
5:56
Line up with coupons in plank. First person on the end closest to the path did 1 blockee while everyone else held plank. Next person did 1 blockee and so on until reached other end of the line. Came back down the line with 2 blockees this time. Everyone held plank unless doing a blockee. Repeated this until 6:00. We were at 4 blockees.
Circle of Trust
Thought a lot about freedom this weekend. With the great freedom we have in this country comes great responsibility. Often times we focus soley on freedom/being free and don’t talk about the responsibility that comes with this great gift of freedom. We are free to sleep in or get our butts out of bed to workout and take care of our bodies. We are free to put cased meets, beers and so on in our bodies as much as we want or make healthy choices more often. We are free to be indifferent about all that is going on in our world or we can make choices that get us involved in improving the world around us.
God made us free and blessed us to live in this great country. Let’s continue to remind ourselves that being free also means taking responsibility for our free actions. The more we realize the great responsibility we have with our freedom the more our actions will reflect positive, community changing values that will leave those around us better off.
Prayed for all those impacted in Highland Park
Prayed for @Hotbox and his family as he begins his treatment for Hodgkin’s Disease
Prayed for @C-bus father
Closed with an Our Father
Naked Man Moleskin
I intentionally put myself down to Q today so I would drag myself out of bed after the long weekend. I woke up later than I wanted and missed my solo EC. Had to use the little extra time I had to set up the stations. To be honest had I not had the other HIM’s counting on me to lead I wouldn’t have worked out this morning.
Thank you to all the HIM’s that showed up and motivated me the entire morning.
I purposely limited the running in this Q as I feel sometimes my Q’s have too much running. Was happy to hear in the AAR that the HIM’s liked the balance of how the boot camp went today. We still got solid cardio work in with very limited running.
Great site Q work by @Winthorpe
Best sh*t talking workout motivator in the biz @blinky. I think by the end of the workout he had officially challenged everyone to a physical dual.
@long story @magellan @blistex definitely worked off all the cased meats and beverages from the weekend with their 45 minutes of effort
@Bjorn @Oil Spill – I’ll remember your fartsacks and plan something extra special for y’all next time you are at one of my Q’s. You can chat with @Laimbeer if you want a lesson on how to appropriately pull your HC with a courtesy message on slack:)
@Mary Lou – no one hurled so there is always my next Q…hope to see you there