03/04/2020 - The Complex - Ladder-O-Fun (Run?) at The Complex, 3/4/2020
AO: The Complex
When: 03/04/2020
PAX:
Number of Pax: 17
Pax Names: Ann Arbor, B+, Brooks, FakeID, Flush, Huskie, Marla Hooch, Mendoza, Pizza the Hut, Poutine, Rooney, Short Round, Smalls, Townie, Turner, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Smalls
Introduction
-Introduction and Disclaimer
-Weather update – some unexpected snow/sleet/rain started at the beginning of Warm-O-Rama, but died down shortly after we started moving. Cool and 30 degrees, perfect temperature for a workout ITG
Warm-O-Rama
-Lighted cones were stations for the Warm-O Rama
-PAX ran to the first lighted cone, 20 SSH’s in cadence
-PAX ran to the second lighted cone, “slow” Abe’s x 15 in cadence
-PAX ran to the third lighted cone, arm circles backwards/forwards x 10 in cadence
-PAX then grabbed coupons and headed to Pavilion for the start of Thang 1.
The Thang
–Thang 1
- PAX had a visit from our good friends, Kool & The Gang, to start off. Find a cozy spot on the wall in the pavilion and we’re going to hold for the entire duration of “Get Down On It”. This is about 3 and 1/2 minutes.
- Rotated left leg up / right leg up, 2x (this was not fun)
- Overall, this was much harder than I anticipated, especially at the 3-minute mark…
–Thang 2
- Ladder-O-Fun (Run?) starting at the Pavilion. PAX complete exercises below OYO, run a long lap around the Complex (lighted cones mark the way) after each set.
- 50 – Monkey Humpers
- 75 – Dips
- 100 – Curls
- 125 – SSH’s
- 100 – Curls
- 75 – Dips
- 50 – Monkey Humpers
- I was a little worried about time, but we ended up finished at almost 5:55 exactly and left just enough time for MARY.
- Shoulder Taps x 35, in cadence
- Flutter Kicks x 20, in cadence
- LBC’s x 20, in cadence
- Plank-O-Rama, made it about half way through due to time (and I think Rooney grilled a poor PAX to hurry up and call out their high/medium/low as the clock was ticking, ha)
Circle of Trust
- CoT Theme – theme today was to keep moving, keep moving forward, always forward. Never stop. Keep pushing forward through any challenges we face day-to-day and don’t give up. Aye?
- “Dear Lord – thank you for your grace, please help us move beyond the hurdles that challenge us during our day and give us strength and wisdom to look up and see your hope. In Jesus name, Amen.”
- Forgot to mention during CoT, but it’s truly an honor and a privilege to be out here with all of you men ITG and as always I appreciate all of the support during the F3 journey. Thanks to everyone for coming out today.
Naked Man Moleskin
- Few good talking points this morning ITG, most notably from Ann Arbor, saying he hated Smalls for sneaking in too much running this morning. This moved into the discussion of potentially creating an “FU” channel and putting Smalls in it, aye!
- Tried sneaking in some old school tunes today – was conscious of the noise complaints – but hopefully everyone liked a little DMX and Bone Thugs to start their hump day off right!