12/31/2020 - The Complex - NYE Burner
AO: The Complex
When: 12/31/2020
PAX:
Number of Pax: 10
Pax Names: Flatliner, Flush, Magellan, Mom's Group, Nest, Poutine, Snorkle, Tang, Webelos, Woodwind,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
200 meter mosey
Arm Circles Forward IC (count to 10)
Arm Circles Backwards IC (count to 10)
Stretch out arms and shoulders
Seal Claps IC (count to 15)
Motivators (from 6)
The Thang
Thang 1
Partner Up –
Two rounds of DORA as follows (partner runs to island at South end of parking lot – when partner gets to island, performs 1 Burpee during first round, and 2 Burpees during second round:
Round 1
200 Overhead Press
400 Arm Curls with Coupon
600 Chest Presses with Coupon
Pick Up The Six with Reps.
Round 2
100 Merkins
200 Big Boy Sit Ups
300 Side-Straddle Hops
Pick Up The Six with Reps.
We almost made it to the SSHs.
Mary:
Hold Plank for the last two minutes with the following on command:
– 5 Merkins
-5 Merkins
-10 Merkins
Circle of Trust
Focus on the positive from 2020, not all the negative. Think about all the time spent with loved ones and how we use that to be stronger men in 2021!
Naked Man Moleskin
N/A