02/20/2021 - The Complex - Keep it Movin!
AO: The Complex
When: 02/20/2021
PAX:
Number of Pax: 16
Pax Names: atat, Blueprints, Bongo, Catfish Hunter, Crabgrass, Flush, Long Story, Mayhem, Mia Hamm, Mom's Group, Onions, Powderpuff, Tang, Turner, Webelos,
DR Names: 0
Number of FNGS: 0
FNG Names: 0
QIC: Nair
Introduction
Blueprints, Bongo, Tang, Moms Group and I hit up some EC Ruck on this possibly last cold Saturday. We got back in time to get ready for a solid workout. Upon return most PAX were pulling up and rolling out of their cars for a BC.
Warm-O-Rama
Standard warm-up for my Q’s. We get people moving off the bat, Gold Rush by Antibalas was the warm-up tune. Jogging around the parking lot with skipping, karaoke, shuffling, quad pulls and Frankenstein’s.
The Thang
1st Thang: F3 Run around the baseball field path in two lines, starting near the pavilion side and ending on the entrance side of the path.
2nd Thang: From light post to ending light post – merkins at each light post including; tricep merkins, diamond merkins, dive bomber merkins and hands crossing merkins.
3rd Thang: Partner up – 40 second goes of shuffling back and forth from parking lot stripe to parking lot stripe, partner rolls, bounces or throws the tennis ball to partner and back and forth.
4th Thang: Mosey to pavilion, where I had two kettlebells, 4 Bulgarian bags, 3 bands, 3 med balls and some jump ropes.
Choice of lifts to each pax, 30 second rounds with time to rotate.
5th Thang: Mosey back to the parking lot. 8 minutes of Dodgeball for a little fun in the sun.
Mary: Sit on 6 with legs up – rowing motion IC – 20, same position but alternate straight arms thumbs up and thumbs down IC 15, lay down – each leg raise followed by legs together IC – 10
Circle of Trust
Prayer requests – Pray from the family of a friend of high school that passed away.
Be Thankful for each other and for what we have.
Our father
Naked Man Moleskin
It’s good to have a little fun when we can, beat downs are great but having a some fun relieves some stress at times and allows the body to recover. Always look at previous days boot camps to try not to repeat and try to do other thangs. Beatdowns should not have the same workouts each day, we need to work on hitting other body parts and find ways to add different thangs.