04/21/2021 - The Complex - Merkins Schmerkins
AO: The Complex
When: 04/21/2021
PAX:
Number of Pax: 15
Pax Names: Ann Arbor, Blueprints, Catheter, Columbus, Longshanks, Magellan, Mom's Group, Nair, Shirley Temple, Short Round, Spork, Tailspin, Tang, Wet Wipe,
DR Names: N/A
Number of FNGS: 0
FNG Names: Bush Push (not FNG but day 2)
QIC: Blueprints
Introduction
I woke up in time to read my devotional for the day, and still be really early to the AO. I was there at 4:57 first PAX (@Columbus) rolled in pretty much right at 5:00 and all but tailspin where in place by 5:12. I guess my threat about leaving right away worked.
Its a cold one this morning (34 at go time) but no rain or snow.
Warm-O-Rama
Welcome to F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have. Modify as necessary
5:16– Warmup
- Arm Circles (during disclaimers)
Coupon Mosey to Shelter
– 10x Leg Ups
– 20x Irkins
The Thang
Coupon Mosey to the T – Motivators from 5
5:22– Thang 1 – Really More Merkins
20 Merkins
10 Thrusters
20 Merkins
10 Bobby Hurleys
20 Merkins
10 Monkey Humpers
20 Merkins
Coupon Mosey to the Corner
5:45– Thang 2
At Each Pole you will do 20 Merkins
Between Poles One Partner Farmer Carries the other Bear Crawls (Lunge Walk as Alternate)
1st Pole – 20x Merkin
2nd Pole – 20x Hand Release Merkins
3rd Pole – 20x 2 sided Coupon Merkin
4th Pole – 20x Diamond Merkins
5th Pole – 20x Shoulder Taps
5:38 – Thang Complete TIme to improvise
6th Pole – Wind Sprints back and forth
Coupon Mosey to Parking Lot
5:44 EXTENDED 6MOM
Mosey Mary Mosey
Mosey to NE corner or parking Lot
20 x Box Cutters IC
Mosey to SW corner of parking lot
20 x Leg Scissors
Mosey to NE corner or parking Lot
20 x Freddy Mercuries
Mosey to SW corner of parking lot
20 x Ankle Touches
Mosey to Flags & Circle Up
20 x American Hammers (per Ann Arbor)
5:59 STARGAZERS (Cloud Gazers)
Circle of Trust
Today is my 200th post. It took me over 21 months to get to 200. That is 90 weeks, 635 days. That’s just too long. I talk alot in my COT’s about how thankful I am for F# and how much it has helped me in many aspects of my life but I have to admit that it took me a while to really buy in to F3. I posted 1 time the first month. 5 times the second month. It was 6 months before I posted 10 times in a month. During this time I was talking about F3 and saying how wonderful it was but i was not really committed to the program. It wasn’t until my Dr. started saying words like High Risk, and Pre-Diabities that I really committed to working out regularly , getting fit, and staying healthy. Once I did that then the rest of the things started to fall into place. I Started reading more, doing date nights with the wife and looking for opportunities to be a leader. I don’t tell you this to make you think I have everything figured out because I don’t. Ask me about raising a 15 year old daughter and I can tell you stories that will make it clear I don’t. I tell you this to implore you to be committed to what you do. Be it F3, your Work, your Church. Give it your whole heart.
“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”
- Leonardo DiVinci
“- Shane Falco: Why me?
– Jimmy McGinty: I look at you and I see two men: the man you are, and the man you ought to be. Someday those two will meet. Should make for a hell of a football player.”
Dear Heavenly Father
Thank You for this day;
Thank You for these men,
Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life
those who model, those who encourage and those who build up
Help us to take all that we have gained here In The Gloom and give it up for your glory.
Help us to use it to be better Fathers, Husbands, Friends and Neighbors.
In your Son’s Holy name we pray!
AMEN
Naked Man Moleskin
SOOO This one went WAY to fast. We were done with the Thang at 5:38 (like 16 minutes early) so we did a couple wind sprints (which was supposed to be Mary) but then I was totally gassed and could not run any more.
I needed to add a thing for find a way to draw out Mary so I decided to do a Mary-Mosey. We ran to the corner of the lot and I shouted “On Your Six” picked a random guy and told him to pick an exercise. Then we got up ran to the opposite corner of the lot and did it again. Repeated this until 5:58 and returned to the flag intending to do Stargazers. I asked Ann Arbor what was next assuming he would pick stargazers for sure. He yells out as loud as he can “American Hammers”. So we did 20 of them before we got to stargazers.
Oh and while we were doing Mary I may or may not have stopped several of the exercises mid stream and made the PAX hold position for undetermined amount of time then restarted the exercise from a random number much lower than the previous count. This was really a big hit with the group. They kept telling me I was number 1.
Prayers:
Columbus MIL – Mary
The Churchill Family on loss of Dad at Brian 38
The Bardak Family on loss of Dad Peter at 44
Guys Get your Heart Scans, PLEASE!!!