08/05/2020 - The Complex - Reliving the 90’s

AO: The Complex

When: 08/05/2020

PAX:

Number of Pax: 20

Pax Names: Ann Arbor, Ant Hill, Bjorn, Blues Clues, Bongo, Cannoli, Cobra Kai (Giggles 2.0), FakeID, Flush, Giggles, hot box, Nair, Poutine, Putz, Smalls, Sparky, Townie, Wet Wipe, Ziplock,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Smalls


Introduction

  • Beautiful morning, 50 degrees, full moon at TC, tons of fog down in the football / soccer fields
  • I pulled in around 4:45 and Poutine, Bongo and Bjorn were heading out for an EC run.  I started to set up cones and go through the workout again in my head.  Got my speaker set up for an eclectic mix of 90’s tunes (Barenaked Ladies, Gin Blossoms, Matchbox 20, Everclear, Blink182 to name a few)
  • Definitely heard some owls and coyotes back in the woods – I had planned to do some running back there, modified to stay in the parking lot, eek.  Very dark on those trails this time of year as well.  It’s also pupping season.
  • TC crew showed up by 5:10 – 5:14.  Disclaimer provided, no FNG’s today.  Let’s get started.

Warm-O-Rama

  • Abe Vigodas x 15, slow, in cadence
  • Tappy Tap’s x 15, slow, in cadence
  • Groin Stretch, Hold for 10 count
  • Calf Stretch, Hold for 10 count, each leg
  • Quad Stretch, Hold for 10 count, each leg

The Thang

Thang 1 – Partner Up / Partner Runs (free stretch OYO when you’re not running)

  • 1 PAX runs to other end of TC, does 3 burpees, runs back. His partner is doing free stretch or personal workout of choice OYO.  Rinse and Repeat.  We did this for about 10-12 minutes and each PAX got about 6-7 laps in total.  Was aiming for 1mi – 1.5mi for this section of the workout today.

Thang 2 – “Reliving the 90’s” / Circle Up / Get your coupons

  • Had the 90’s music going and planned the following exercises in 30 second intervals to arrive at the exercise theme/exicon workout “the 90’s”.  I called out time along the way.  Goal was for 3 rounds of each set.  We made it through the first two sets completely and then 2 intervals of the last.  Stopped in time for Mary.
    • 30 seconds Monkey Humpers AMRAP
    • 30 seconds Jump Squats AMRAP
    • 30 seconds Burpees AMRAP
    • X 3 Rounds. 20 seconds rest after each round.
  • Use Coupons
    • 30 seconds OHP AMRAP
    • 30 seconds Derkins AMRAP
    • 30 seconds Curls for the Girls AMRAP
    • X 3 Rounds. 20 seconds rest after each round.
    • 30 seconds Rocky Balboas AMRAP
    • 30 seconds Coupon Jump Overs AMRAP
    • 30 seconds Flutter Kicks w/ Coupon AMRAP
    • X 3 Rounds. 20 seconds rest after each round.

Mary

  • LBC’s IC x 25
  • Shoulder Taps IC x 25
  • Cusack-O-Rama (each PAX does 5 OHP, next, until the whole circle is complete, all other PAX doing Cusack entire time) – this was a lot harder than I anticipated, I originally planned on 10 OHP each, glad that I modified down to 5.  I also didn’t explain this the best.

Circle of Trust

Prayers

  • Noonan’s Family, Wet Wipe’s FIL, kids/parents/teachers with the return to school, Mr. Miyagi, all other unspoken thoughts/prayers

CoT Theme – With the continued threat of COVID and all of the challenges we continue to face – our job security, financial situations, children, return to school situations, politics, racial issues, health issues we’re facing – I often find it challenging to maintain strength in trying to stay positive and continue serving as the proper role model my family needs and looks up to.  I’m referring to more mental strength versus physical strength, of course.  And a theme for today was the 90’s – wasn’t it so much easier when we were kids, for the most part?

Overall, there’s a lot of pressure we all face day to day as adults/fathers/men.  F3 has been such a tremendous rock and solid standing for me personally during this time.  I’m extremely grateful for all of you and for all of the help and support this team provides.  With that said, here’s a quote I’ve been referring to a lot lately and I think there’s a lot of truth in it – “With the new day comes new strength and new thoughts” – Eleanor Roosevelt – really the aspect of narrowing down our thought process to focus on today.  Can’t worry about yesterday, it’s gone, and tomorrow is tomorrow.  Take things one day at time and focus on the present.  Focus on being a great husband, father to our children and resident in our communities.  Focus on being the best you can be today and today only.  Aye.

 

The Lord’s Prayer

Naked Man Moleskin

  • Got a little hate mail for my pink (they were definitely red) socks at Coffeteria and some discussion around what type of M garment you are using for your mask?
  • Great day at TC overall and we all got healthier, stronger, and better together this AM

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