03/06/2020 - The Complex - Run Sandwich
AO: The Complex
When: 03/06/2020
PAX:
Number of Pax: 7
Pax Names: B+, Blueprints, Cousin Eddie, Flush, Giggles, Spit Valve, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
You know what’s missing at the Complex? A Run Club. So as to not scare anyone away, this will be a modified run club but I guarantee at least 2 miles will be covered. No Coupons needed. Bring headlamps if you have them. HC in the thread.
Warm-O-Rama
THE SCENE: About 30 degrees. Windy but not too bad.
F3 WELCOME AND DISCLAIMER:
Welcome to F3. This is a free workout for all men. Rain or shine, heat or cold. This is a peer led group. We end in a circle of trust. I am not a professional. Modify as needed. Modify the reps. Don’t modify the exercise unless you have to. It’s better to do 5 perfect merkins, then 50 bad ones.
In Cadence (IC) is the count of body movements in between reps or the time between reps.
WARM-O-RAMA:
Motivators from 14
The Thang
THANG 1: Into the Woods
Indian run to the fork in the trail towards the bridge. Once we arrive at the fork, perform the following:
10 Burpees
20 Mountain climbers – IC (4 count)
30 Squats
40 Merkins
50 SSHs
Black Snake run to the bridge
THANG 2: Bridge Over
Bear crawl to the top of the bridge and do 20 lunges (each leg is 1)
Crab walk down the bridge and do 30 Oblique Crunches (15 each side)
Bear crawl to the top of the bridge and do 40 LBCs – IC (4 count)
Crab walk down the bridge and do 60 Overhead claps while in People’s Chair (OP)
We did Plank Jacks (P) until the 6 was in from the crab walk and 10 OP’s
Then we run back to the flags (1 mile)
Mary:
Iron Cross – IC (4 count) x 10 each side
Outlaw – IC (4 count) x 10 each direction
Sunrise, Sunset (made this up, not sure if it has a name) – Start with arms in the air. Deep squat and stretch/reach your arms to the left side like you’re picking up a block (1), return to standing with arms in the air (2), Deep squat and stretch/reach your arms to the right side like you’re picking up a block (3), return to standing with arms in the air (count rep) – IC (4 count) x 10
Circle of Trust
ANNOUNCEMENTS
Q sheet – lots of open opportunities to lead
March 20th 2nd F lunch at Two Brothers in DT Naperville
Q School the week of the 16th
Community Give Back tracker
CPR Training
Loaves and Fishes
Check out the info only no chatter channel on slack for more information.
PRAYER REQUESTS
Mr. Miyagi’s patience for recovery, Flush’s daughter, B plus’s friends daughter Kara (sp?)
Naked Man Moleskin
Today is National Oreo Cookie Day. So it is coincidental that I sandwiched a bunch of things in between two runs.
Thank you to all of you that came out today even though you had fair warning that there would be running. I appreciate it and your body will appreciate it. As I was drafting this COT and looking at how the HCs were not in my favor, I have to say that it does get to me. I’m not sure why. I guess I’m always looking for that acceptance of my peers. Maybe it’s me. Am I too intense? Am I not intense enough? Is this too easy? Is this too hard? Are my pre-blasts not sparkly enough? I welcome AAR (After Action Review) and I will take them to heart. There’s always room for improvement. Maybe I’m overthinking it.
Flush then asked us to stay together and reminded us that this intimate group is what makes F3, F3. That really put my own ego into perspective and helped me check myself. While some of us do Q for ourselves, it really is meant to give back to your fellow PAX.
Lord, thank you for granting Mr. Miyagi the wisdom to have his heart checked out and getting him through this procedure. Please grant him the patience for recovery. In your name we pray. Amen.
Peace,
Cousin Eddie
