03/11/2022 - The Complex - Mid March Burner in the Snow
AO: The Complex
When: 03/11/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
A little running
, a little coupon work
, a little body weight work
, a little core work, repeat, repeat, repeat for 45 minutes. We will move together as a group the entire time for a full body burn and some cardio too. HC 
Warm-O-Rama
Moitvators from 6 in cadence
Abe Vigodas x 20 in cadence
Mountain Climbers x 10 in cadence
Was going to do Michael Phelps but forgot so we ran to station one
The Thang
Coupons were at the front of the parking lot. This was Station 1
Station One – All Exercises in Cadence
Overhead Press x 25
Curls x 25
Lat Pull Overs x 25 (Thanks for teaching me this one last Saturday @Overthrow)
Chest Press x 25
Ran to Station 2 – Followed path to the benches/dugout by baseball field – roughly .2 miles
Station Two – All Exercises in Cadence
Merkins x 25
Reverse Crunches x 25
Dips x 25
Big Boys x 25
Ran to Station 3 – Path behind baseball field and stopped at the bend – roughly .15 miles
Station Three – All Exercises in Cadence
Hindu Squats x 25
American Hammers x 25
Calf Raises x 25
Flutter Kicks x 25
Ran to Station 4 – Straight run down the path about another .1 miles
Station Four – All Exercises in Cadence
Burpees x 10
LBC’s x 25
Burpees x 10
Big Boys x 25
Ran back to Station 1 roughly .1 miles
Repeated this loop again with rep count to 20 for all exercises except burpees. Did 10 burpees again at Station Four
After completing second loop we finished with three more sets of coupon work
Set 1
Overhead Press x 15
Curls x 15
Lat Pull Overs x 15
Chest Press x 15
Set 2
Overhead Press x 10
Curls x 10
Lat Pull Overs x 10
Chest Press x 10
Set 3
Switched out Overhead Press with Thrusters x 5
Curls x 5
Lat Pull Overs x 5
Chest Press x 5
This got us to 5:59 so we held plank for the final minute until Olaf called time at 6:00
Circle of Trust
Was at a workout on Saturday where a HIM talked about dealing with anxiety. Then I read an artcile last night about how the mental struggles in America are at an all time high. We have faced a pandemic, now a war between Ukraine/Russia, major economic pressures domestically and globally, having to raise children in these challenging times and many other daily issues. We need to make sure we are looking out for our fellow F3 HIM’s. If someone looks like they are struggling offer to be there for them. If you are facing challenges seek out help from a fellow HIM that you trust. If someone has been absent from posting for a while get them back out. We come together to workout and get better physically but we also come together for so much more. This group is about getting strong physically AND mentally AND spiritually. Let’s take the hard work we put into our workouts into the rest of our day to grow in all these important areas of our lives.
Prayed for Columbus’s step mom and closed with The Lord’s Prayer
Naked Man Moleskin
The complex was awesome today. Snow on the ground, several deer on the fields/in the woods just observing us and an incredible group of guys going at 100%. There is so much to this AO that makes it special. Beyond all the AO offers from a physical facilities stand point, I realized today the core group of Complex guys are what make it such a fun place to post. The group laughs, has ample amounts of mumblechatter and pushes hard to get better. Thank you to all 18 of you that posted today, rolled around in the snow and made it the best possible start to this Friday!