03/01/2023 - The Complex - PRE-BLAST COMPLEX BC-AOVQ
AO: The Complex
When: 03/01/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Laimbeer
Introduction
Ended the month with an AOVQ/starting the month with an AOVQ.
Come join YHC for a leg day you won’t soon forget. Bring a jump rope if you have one. Bring a bag or coup
Warm-O-Rama
SSH IC 25
Imperial Walkers IC 20
Good mornings IC 20
Warm up lap
ATT’s IC 20
The Thang
Super Dora-
Partner 1- 100 Elways (burpee w/no pushup)/200 weighted squats/300 jump squats
Partner 2- 20 yard sled push there/back, 50 jump ropes, 10 box jumps, 10 rail road tie front squats
Partner 1 does the Dora while partner 2 does the off cycle activities for a “break”. No moseying over here haha.
Mary-
Squat ring of fire
quad and hammy stretches
Circle of Trust
As we compete against each other in F3, that provides motivation. But really it is you against you. You only fail yourself and you can only succeed against your own goals. Focus on your goals, not someone else’s and that will be the key to your success.
Naked Man Moleskin
In the thread I dropped the challenge to wear a vest with just a lone emoji and several PAX answered the call with me. Snots, Shandy, Sam Walton, Shandy, Face Plant. I salute you.
This was a burner of a leg workout. On average, each PAX did about 310-320 variations of squats!
I have to give it to Rusty Trombone. I attempted to absorb some of his jump squats to bring in the 6 and he refused to yield any. “You can do some but I’m going to finish”. Hell yeah, RT!
Also, nice work by Overhead. This is the first time that I’ve ever worked out with you side by side and you busted your ass.
There was a lot of groaning about all the squats (jokingly). Guys asked if I could add some more squats to the workout. To me that says two things. The workout was hard (thank you). Secondly, that is a blessing. Many people don’t have the luxury in life to be complaining in the 5am hour about to hard of a workout.
We are beyond fortunate.