10/20/2020 - The Complex - Rock n Roll Beatdown 🎶🎸👨🎤🎛️🎙️🤘🥁
AO: The Complex
When: 10/20/2020
PAX:
Number of Pax: 15
Pax Names: Ann Arbor, Blueprints, Cobra Kai (Giggles 2.0), Dr. Ralph, Flush, Giggles, Marla Hooch, Mom's Group, Patchouli, pi 3.14, Pizza the Hut, Poutine, Putz, Shooter McGavin, Waterfall,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Woke up at 4am. No prep on the Q, repeat in an oldie but a goodie. Rock & Roll Q. Out the door by 4:30. Thank God for run flat tires. Tire went flat half way there. Arrived at 5:05am, a few PAX mulling around. Shouted out to see if anyone had a bluetooth speaker, Marla Hooch came through. I quickly paired it up with my phone and we were ready to Rock &Roll! 🎸
Conditions
41°, Brisk cold and damp air
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
No FNG
Warm-O-Rama
Only two warmup exercises
Cotton Eyed Joe Rednex
Start with SSH
Violin /banjo solo do alternating squat kicks
Return to SSH when singing returns
When female sings… Hillbillies
https://youtu.be/mOYZaiDZ7BM
Baba O’Riley
Five minutes of Imperial Walkers set to the perfect five minute song, Baba O’Reilly by The Who. Increasing tempo for the final 30 seconds.
https://youtu.be/rIbMbXjbW98
The Thang
Mosey with coupon to small parking lot near entrance
Bodies Hit the Floor
This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.
https://youtu.be/iYcbfc_UB6M
Mosey to the Basketball Court with coupon
Chumbaburpee
To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Great for the Warmorama, and to shut down any mumblechatter early in workout, or at any point during the workout.
https://youtu.be/OQhbt2c8JqU
Mosey toward shelter, stop at the end of parking lot near path
Thunderstruck
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away
https://youtu.be/lhg9bYNLvOg
Mosey to shelter
Get Lucky or not so much
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Everytime the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
https://youtu.be/5NV6Rdv1a3I
Mosey back to flags
Bring Sally Up
“Flower” by Moby
Start with your chest on the ground, and enjoy it because your chest shouldn’t touch the ground again until the song ghrUp” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax
http://www.youtube.com/watch?v=6A2V9Bu80J4
Mosey back to flags
Circle of Trust
SiteQ read Announcements from Slack Info Only channel
Prayer
Dear Lord, thank you for watching over me during this long travel to the west of F³ Naperville. The ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. Educators and families in the West coast Lord, we pray for Hot lips and CVS and his family after losing their newborn son, Angel Immanuel. We pray for Anna Caroline and Jeremy Baker as they continue to battle cancer. Randy Levine’s doctors have taken him off treatment and he is now in hospice. Please Lord, surround them the strength to get through the treatments and beat this disease. Thank you for
In Jesus’ name we pray, Amen Breakaway’s youth group at church
Mark Bailey 18 cancer
Naked Man Moleskin
Gratitude
Thank you men!