02/24/2021 - The Complex - No More Excuses
AO: The Complex
When: 02/24/2021
PAX:
Number of Pax: 17
Pax Names: Ann Arbor, Bjorn, Blueprints, Bongo, Columbus, Ebeneezer, Flush, Giggles, Long Story, Magellan, Mom's Group, Nair, Nest, Onions, Powderpuff, Shandy, Spork,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
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. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself.
Warm-O-Rama
Mosey loop; with bounds, cariocas, backwards, side shuffle, and regular run.
Circle up in parking lot.
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
Roll ankle stretch, first right, then left
Neck Stretch, roll to the left, then to the right
Arm Circles Forwards – IC count for 20
Arm Circles Backwards – IC count for 20
The Thang
Thang 1
Partner Up – DORA
150 Big Boy Sit-ups – partner traveling to first cone location via Bearcrawl or modify
300 Arm Curls with Coupon – partner traveling to second cone location via Lungewalk or modify
450 Chest Presses with Coupon – partner traveling to third cone location via regular mosey
Pick up the 6 on reps.
Leave coupons.
Thang 2
“BurpMerk Inchworm”
All but one PAX spread out on every parking stripe. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to each one of them and does his Burpee. When he gets to the last PAX, he assumes the Plank position at the next available spot and the first PAX in the group line starts his own Burpee run. This go around it ended up being every third PAX started the next one in line. Continue until everyone has had a turn at the Burpees. Even with 17 PAX we almost made it all the way through – cut short for time.
MARY:
-Freddy Mercury’s IC to 40
-Variety of High Plank and Low Plank
-Shoulder taps IC to 20
Ended at 0600.
Circle of Trust
With the passing of my friend Bobby this past Saturday at age 40 (due to his battle with an acute form of leukemia over 7 months coming to an end) and leaving behind his wife (who is my M’s best friend) and two sons – I realized that I have been making too many excuses.
“I’m too tired to post tomorrow”
“I’ll play with my 2.0 a different day”
“I’ll help my M around the house next time”
“I really want to buy that shiny new thing instead of saving money”
There’s too much to do and not enough time. We don’t know how much time we have. Stop making excuses and do what’s really important in your life.
Ended in prayer.
Naked Man Moleskin
N/A