03/30/2022 - The Complex - PAYDAY
AO: The Complex
When: 03/30/2022
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Bean Counter
Introduction
PREBLAST The Complex Wednesday March 30 5:15am
I am still working out the plan @channel, but I promise you we will WORK. I am targeting all the muscle groups. Bring your coupons and your shoes for all surfaces. Looking forward to seeing you HIM in the gloom. Drop your HC in the thread below and do me a favor, throw a 
song request in there too. Let’s have some fun with it and get after it tomorrow. 
I got to the AO around 5:08…and was the first one there. The PAX quickly rolled in after though and by 5:15 we were ready to go. The rain HELD OFF!
5 core principles and disclaimer recited. Let PAX know that it was PAYDAY for me and that this workout would be themed as such.
Warm-O-Rama
SSH IC x 10
Hillbillies IC x 10
Calf Stretch Each Side 10 seconds
Open the Gates
Close the Gates
Motivators from 5
The Thang
It is PAYDAY (for YHC anyways…)
Thang 1 – All About the Benjamins – Parking Lot
25 Curls – 25 Lunge Walk
25 Squats – 25 Lunge Walk
25 Overhead Press – 25 Lunge Walk
25 Mountain Climbers – 25 Lunge Walk
Thang 2 – Path around Ball Fields – Mosey
Working on our “Money Makers”
Stopped at each corner of the path.
Stop 1 – 10 Monkey Humpers
Stop 2 – 10 Bridges, 10 Monkey Humpers
Stop 3 – 10 Bobby Hurleys, 10 Bridges, 10 Monkey Humpers
Stop 4 – 10 Fire Hydrants (each leg), 10 Bobby Hurleys, 10 Bridges, 10 Monkey Humpers
Thang 3 – Pavilion – EMOM
After you get paid … next come your ‘dues’. Our ‘dues’ today were burpees and blockees…
5 minutes – EMOM – 3 burpees
Chest Press, Squat Step Ups, Bent Over Row
10 reps each, then 20, then 30
5 minutes – EMOM – 3 Blockees
Bulgarian Split Squat, Tricep Extension, Irkins
10 reps each, then 20, then 30
Mary
LBC’s IC x 20
Recover!
Circle of Trust
Count – 10
Announcements – Thanks Sparky
Name-O-Rama – Donkey, Mom’s Group, Sam Walton, Sarah Palin, Tailspin, Waterfall, Twinning, Brooks, Sparky, Bean Counter.
CoT
Told PAX that this was a meme I came across…not a quote. Again, there is a difference to me. Anyways…
Question – How do men get through shit without crying!?
Answer – Simple. We bottle everything up until we die of stress induced heart failure in our 40’s…like REAL men!
While I thought this was pretty funny…it also reminds me of the culture that does exist out there. Guys… don’t be this way. Don’t bottle things up. Reach out. You have a support system here. You have fellow PAX. If not us, then someone. Reach out to your M, your friends, professionals. With such a ‘positive’ focus on Mental Health Awareness these days, let’s take advantage of our resources and support one another. I’ve said it before and I will say it again, F3 is the cheapest form of therapy available. I am here for it.
Naked Man Moleskin
Always fun getting out to The Complex and leading these men. We got a little bit of everything in today. Some lot work, a little bit of moseying, and the dreaded EMOM. It sure seemed like those minutes between the burpees/blockees were getting shorter and shorter! Cut the timing a little closer and didn’t leave as much time for Mary as I would have hoped, but now I know for next time.
Pleasure as always – BC