10/05/2020 - The Complex - Monday at The Complex?
AO: The Complex
When: 10/05/2020
PAX:
Number of Pax: 28
Pax Names: Al Borland, Bunyan, Catheter, Cobra Kai (Giggles 2.0), Dr. Ralph, Flush, Giggles, Huskie, Leuben, Longshanks, Marla Hooch, Mendoza, Mom's Group, Nair, Paddington, Pizza the Hut, Poutine, Shandy, Sir Topem Hatt, Smalls, Smokey, Switchboard, TBD, Turner, Webelos, Wet Wipe, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names: Mia Hamm
QIC: Wet Wipe, Dr.Ralph, Flush, Poutine, Huskie
Introduction
Conditions
35*, a little brisk for early October, no real wind to speak of and it was dry.
Feelings
It was a great morning knowing we are opening The Complex will be now open on Mondays and YHC was going to be on Q for the first one. I invited the other Site Q’s to join in on the fun for the day. I started the collaboration between the 5 of us last week on Thursday sharing a google doc, so we can have a legit plan. The plan followed as you would imagine; Wet Wipe & Flush had their portion complete almost immediately, Poutine have editing right difficulties but completed his responsibilities in a timely manner, Dr. Ralph had at least 5 text messages sent before he responded, and lastly Huskie blamed baseball getting in the way.
I couldn’t be happier to work with these 4 guys making this AO the best in Naperville.
F3 Disclaimer
- I am not a professional or aware of anyone’s injury, so modify as needed
- This is a free workout for Men only
- The workout is held outdoors no matter what the weather brings us
- Peer lead in a rotation fashion
- Ends in a CoT
Warm-O-Rama
WoR-Huskie
Arm circles 10 – forward then reverse
Tappy taps 10
Abe Vigodas 10
Motivators from 5
The Thang
Thang 1- Dr. Ralph
“Around the World” Daft Punk
Run in place & every time you hear “Around the World” you will complete a SSH.
Thang 2- Wet Wipe
Blockie & Burpee Palooza
-5 Blockies
-Run the Parking Lot (Long Ways)
-5 Burpees
-Run the Parking Lot (Long Ways)
Thang 3- Poutine
7x7x7s w/coupon
-7 over head tri’s
-7 over head presses
-7 standing chest presses
-7 we’re not worthies
-7 21s (7 low to mid curls, 7 mid to high curls, 7 full curls)
Repeat above X7 times
Mary-Flush
-4 Rounds of ”Bear in a Box” (a Flush creation – just you wait)
-Flutter Kicks IC to 30-35-40 (depends on time and if I’m feeling strong)
-Boxcutters IC to 30-35-40 (depends on time and if I’m feeling strong)
-Hold Plank (if needed for time)
Circle of Trust
CoR
NoR
Prayer Requests- Poutine’s, Huskie’s, Wet Wipe’s family all expressed a need for prayers.
Naked Man Moleskin
Complex History- It opened on October 31st, 2018 with @Leuben leading the charge. It quickly opened two more days adding @Mendoza & @Sesame Street. By June of 2019, The Complex added a fourth day & @Brooks joined the team. Site Q’s stepped back & allowed the 2nd generation of Site Q’s to push on. @Dr. Ralph, @Wet Wipe, @Poutine, & @Flush continued to push this AO to new heights. Through EHing & providing great workouts, we have built this AO into something special. This is an opportunity to give thanks to the PAX that come out daily to support this location. With your support we have been able to add a 5th day. We also have the privilege to add @Huskie to the Complex team. This is all possible because of your efforts & dedication.
Lastly, we now have designation on Friday’s as either Bike Club or Ruck Club. Let’s continue our growth as we move forward so we can add @Poutine’s Saturday Run Club.