10/08/2020 - The Complex - Keeping it Simple

AO: The Complex

When: 10/08/2020

PAX:

Number of Pax: 13

Pax Names: Bunyan, Last Call, Marla Hooch, Mendoza, Mom's Group, Nair, Pizza the Hut, Putz, Smalls, Turner, Twilight, Waterfall, Wet Wipe,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Smalls


Introduction

Perfect morning for a workout at The Complex today.  Little cooler than I expected, about 45 degrees, but turned out to be perfect.  Nice moon, no coyotes, clear skies with lots of stars.  I pulled in a few minutes before 5 and saw Twilight and Waterfall warming up.  I had some lighted cones to set up, and while doing so, Wet Wipe pulled in on two wheels and had to be cruising at 45mph, I jumped out of the way and safely finished set up.  Rest of the crew showed up shortly after and lots of tired PAX at TC (myself included).  Needed to get WoR started and get this thing rolling.  Stated the F3 disclosure and got started.

 

 

Warm-O-Rama

  • Arm Circles x 10, each way
  • Hamstring Stretch x 20 seconds, each leg
  • Smalls Special x 30 seconds
  • Quad Stretch x 20, each leg
  • Goofballs IC x 15
  • Good mornings IC x 15

The Thang

  • Thang 1 – Segment laps x 10
    • I set up two lighted cones at each end of TC.  Start with 10 merkins at one cone, run all the way across the parking lot to the second lighted cone.  10 more merkins.  Rinse and repeat.
    • 10 segments in total and 100 merkins by the time we were finished.
    • I was inspired to try this after the convergence beatdown last weekend – thought this was very simple, very effective, and a good gasser for all PAX.  Wet Wipe cussing and swearing at YHC for most of the segments.
    • When you finish, hold plank, hold squat, or do Big Boys until the 6 is in.

 

  • Thang 2 – Big Boys IC x 15

 

  • Thang 3 – Tennis Court 4 Corners
    • Split up in teams of 3-4
    • Each corner is a different exercise
    • Starting with 10 reps at each corner, mosey with coupon to the next, etc.
      • Curls – corner 1
      • Bent Rows – corner 2
      • Merkins – corner 3
      • Rocky Balboa’s – corner 4
    • We moved up to 20 reps > 30 reps > back down to 20 reps at each corner

 

  • Thang 4 – Gassers
    • I was inspired by Hootie last week when he wrapped up with 100% sprints to wrap up the beatdown.  We did this between two light poles for the last 6 minutes of our workout.  PAX got in columns of 3, sprint to the other light pole.  Turner and Twilight have some wheels!  So does Wet Wipe.

MARY

  • Freddie Mercurys IC x 15
  • Pigeon Stretch
  • Smalls Special Stretch
  • Hamstring Stretch
  • LCBs IC x 25
  • Good Mornings IC x 10

Circle of Trust

  • Prayers for Wet Wipe’s FIL, Poutine’s family/ankle, F.E.N.D.E.R.’s family with his new 2.0.
  • Thinking about today’s workout, wanted to try and keep things simple, don’t overcomplicate the workout while mixing in some cardio and coupon work.  Thanked everyone for coming out and joining me, starting my day with these guys ITG is the best part of my day, really helps getting right both physically and mentally.
  • My main message for CoT was about trying to stay positive and stay strong.  It’s been challenging lately, I’ve been struggling a bit and in a mental rut – maybe it’s all of the WFH situation, remote leaning, end of summer, crazy schedule with stress/pressure at work…but reminder to all PAX to try and stay positive, stay strong, “each new day brings new strength, and new thoughts” (one of my favorite quotes from Eleanor Roosevelt).  Keep our focus on the positive and keep moving forward.  Aye?
  • We ended with one of my favorite prayers, the Serenity Prayer
    • “Dear Lord, please grant all of us here the serenity to accept the things that we cannot change, the courage to change the things we can, and the wisdom to know the difference.  Amen”

 

 

Naked Man Moleskin

  • Turner, Twilight and Wet Wipe have got some serious wheels and this showed during sprints.  Nice job, men.  Nice job to everyone for pushing through gassers to the end.
  • Do not let Wet Wipe look at you when doing the Smalls Special, he will definitely try getting a sneak peak on you.
  • Do not stand in front of Wet Wipe when doing Good Mornings, he will definitely try getting a sneak peak on you.
  • Do not joke about trying to sneak in the 5K to the PAX, they will try to harm you.

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