04/06/2021 - The Complex - RATIOnal thoughts
AO: The Complex
When: 04/06/2021
PAX:
Number of Pax: 8
Pax Names: Blueprints, Cousin Eddie, Dr. Ralph, Glenn, Long Story, Sam Walton, Shandy,
DR Names:
Number of FNGS: 0
FNG Names: Chachki
QIC: Cousin Eddie
Introduction
Bring your Coupon. I was inspired this morning by the 1:4 but don’t worry, it’s pretty simple math. HC in the thread.
The Scene: I think it broke 60 degrees this morning. I rolled in at 5:08, not a lot of set up, brought some half coupons in case anyone wanted different weights.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Triangle Taps (4 count) IC x 20
Trunk Rotation (4 count) IC x 10 each way
Motivators from 10
The Thang
THANG – RATIOnal thoughts
Inspired yesterday morning by the 1:4 exercises that WIAB was doing so I thought I’d build a Q around that theme. Going to keep the PAX together and do all exercises IC. One Indian Run, 4 exercises
Indian Run from parking lot around baseball fields
Dan Taylors – 1 squat, 4 lunges up to 10:40 while hugging coupon to chest
Iron Hulks – on the ground, 1 irkin, 4 coupon presses up to 10:40 – modify to merkin and air press if needed
Monkey Bobbies – 1 Bobby Hurley, 4 Monkey Humpers up to 10:40 – YHC stopped us at 8 because I really wanted to get to at least a couple of the next one before Mary.
Easter Burpees – 1 Burpee, 4 jumps over coupon up to 10:40 – I think we did 3:12
We didn’t get to the second half which had 2 of the un-named, now named Wine In a Box exercises and 2 I made up for this Q. Rumor has it that Blueprints intends on stealing this for tomorrow.
Indian Run from parking lot around baseball fields
Curly Q’s – 1 bent over coupon row, 4 coupon curls up to 10:40
Super Stretchers – 1 straight arm lat raise, 4 chest press up to 10:40
Dip-n-Derk – 1 Derkin, 4 dips up to 10:40
Flutter Crunch – 1 Reverse Crunch, 4 Flutter Kicks up to 10:40
Mary
Captain Thor – up to 10:40 – yes, we did all of this. It was 5:59 so instead of doing Dr. W we planked for a minute.
Dr. W – (IC) 8 count x 5 – ab exercise that combines Dolly, Rosalita, and the W – 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down.
Circle of Trust
Announcements
Teddy’s March – this Saturday
Frontline OCR – 5/29/21, gear order for that is 4/7/21
2nd F lunches twice a month
Prayers
Cupcake’s niece Piper
Appletini’s brother
Small’s dad
Spork’s dad
Continue to pray for the students, teachers and parents as in-person learning ramps up this week.
Naked Man Moleskin
I over-planned the workout and fell asleep before I could write a proper COT. I set a goal this year to Q at least once a week. So far so good. But I have to tell you that I’m feeling stretched very thin lately. All I can do is when I’m feeling overwhelmed is to stop and breathe. Take a few breaths, calm the mind and reset the priorities.
We ended with an Our Father.
Peace,
Cousin Eddie