12/07/2022 - The Complex - No Running or Coupon Beatdown
AO: The Complex
When: 12/07/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PRE-BLAST THE COMPLEX
BOOTCAMP 5:15am
Wednesday 12/7/2022
channel
Join YHC as I take that flag from C-Bus.
We will have limited running and minimal coupon work. Focus will be on the upper body. We will get a good burn using our body weight. Shoes for all surfaces would be good.
HC Below! 🇺🇸 🧤 👟 NO COUPON!
Warm-O-Rama
SSH 25 Reps
Arm Circles Forward 12 Reps
Arm Circles Backwards 12 Reps
Various Arm Stretches
Mosey to the Pavillion
The Thang
The Thang:
Pearls on a String – Short mosey between each station
Pavilion Wall:
25 Derkins & 25 Dips
The T Path Intersection:
25 Mtn Climber Merkins
25 American Hammers
Top of Hill:
25 Big Boys
Crawl Bear Down hill
25 Shoulder Taps
Bear Crawl Merkins up hill
The Fence: (2 Rounds)
Handstand Merkins
25 Flutter Kicks
Soccer Goal: (2 Rounds)
Pull ups to failure & hang 30 seconds 2nd round 5 negative pull-ups
25 Reverse LBC’s
The Wall:
Inclining Step-ups on inclining wall
Wall Squats 1 minute
Circle of Trust
I talked about how I got my blood work done yesterday. My last routine test was 1/2021. I had been putting it off. My results showed my results have all dropped within the optimal Range. Many areas were elevated from 2016 until 2021. These results are the best they have been since 2016. The only thing that has changed is my age and involvement with F3. I encouraged everyone to get their blood checked at least once per year. It’s hard to think about doing these thinks but it’s a big relief when you have great news!
We prayed for several PAX and their families dealing with tragedy’s, sickness, and those alone for the first time during holidays due to loss of a spouse.
Naked Man Moleskin
Today I transitioned into the Wednesday Site Q role at The Complex. Columbus served us well over the past year and helped make our AO one of the best around! Thanks to C-Bus for his dedication!