08/17/2021 - The Complex - Knoch Knoch…Who’s There?
AO: The Complex
When: 08/17/2021
PAX:
Number of Pax: 14
Pax Names: Cobra Kai (Giggles 2.0), Flush, Giggles, Hacksaw, hot box, Marla Hooch, Mia Hamm, Mom's Group, Muggsy, Sam Walton, Shandy, Snots, Toothpick, Turner,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Well – the n0rmal parking lot for The Complex is all torn up, so I decided to go on a little field trip over to Knoch Knolls Park and take advantage of some of what it has to offer. The days are getting shorter and there’s a lot less light to go around at 5:15 in the morning. The lighted clones came in handy.
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. You are here of your own free will. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Mosey around parking lot.
Arm Circles Forwards – IC count for 15
Arm Circles Backwards – IC count for 15
Neck Rolls (5 in each direction)
Tempo Merkins IC (Merkin, in cadence, with 3 count down, 1 count up) (count to 10)
Tempo Squats IC (Squat, in cadence, with 3 count down, 1 count up) (count to 10)
Downward Dog Calf Stretches (10 count on each leg)
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
Quad Stretches – hold quad in place – count to 10 each leg
Motivators (from 7)
The Thang
Thang 1
Railroad Tracks with the PAX – two lines (always a race) – go all the way until the front of one line reaches the northernmost island. Whichever line lost, gets a head start heading back (winning team performed SSH for 10 seconds before starting).
Thang 2
Use the concrete bench near the bridge
11’s with a twist – Derkins and Bonnie Blair’s
Start with 10 Derkins on the concrete, mosey to the half point on the bridge (marked by cones), do a burpee, and complete your trip all the way across the bridge to perform 1 Bonnie Blair (each leg is ½), on the way back, burpee at the ½ way mark again. Finish near where the Derkins are being done – plank for the six.
Muggsy finished first and led the PAX in Shoulder Taps and SSH while we waited for the six.
Thang 3
2 cones set up
-Sprint to the cone, first one that gets there doesn’t have to do anything, rest have to do stated exercise
-First: Laying down face-up with feet forward; 5 Burpees
Move the second cone further out. Muggsy won. Toothpick close behind.
-Second: Laying down face-down with head forward; 5 Burpees
Move the second cone further out. Muggsy won…again.
-Third: Right knee down facing forwards; 5 Merkins
Move the second cone further out. I handed Muggsy a 3 second delay to even the odds. Toothpick won. Muggsy still was closing.
-Fourth: Plank position with head forward; 5 Merkins
Toothpick won the last one with Marla Hooch a close second.
MARY
-Freddy Mercury’s IC to 20
0600.
Circle of Trust
Prayers for Sam Walton’s Dad as well as the people in Afghanistan and Haiti going through some rough times.
I explained to the PAX that one of my employees that I supervise is out for medical reasons this week and I’m picking up the slack. I highlighted that it’s been humbling and granted me necessary perspective. I appreciate my employee far more now that I have been doing her job a bit and see immense value in “supervisors” and “managers” getting in the trenches from time to time to gain this fresh perspective on what others do in your organization to make it work.
Ended in prayer.
Naked Man Moleskin
N/A