09/22/2020 - The Complex - Run Through the Woods


Introduction

  • Perfect morning at The Complex, brisk 50 degrees, no wind, no rain.
  • I arrived around 4:50am to move some picnic tables around, run through the workout again in my head, practice exercises and check the trail route.
  • I wanted to try something a little different that included more cardio for a longer distance – through the woods to Knock Knolls and back is roughly two miles in total.  I figured we could plan some ladder exercises before starting and then once arriving to Knoch Knolls for a bit of a breather.
  • I had planned a terrible ruck for one of my first Q’s when I started last year – it was icy and I should have canceled it – this brought back some bad memories as I wanted to ensure everyone stay safe along the run (definitely wear headlamps when running on coyote trail ITG this time of year).
  • PAX started rolling in from 5:05 on – large group showed up, 29 PAX!
  • Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”

Warm-O-Rama

WoR

  • Calf stretch, each leg x 10
  • Quad stretch, each leg x 10
  • Groin stretch, hold for 20
  • Hamstring stretch, each leg x 10
  • Pigeon, each leg x 10
  • Had PAX line up for two rounds of butt kickers to light pole and back, alternated with skips down and back.
  • Time to get started…

 

 

 

The Thang

Thang 1: Ladder/Run through the Woods

Mosey to the Pavilion
-50 SSH
-40 Step Up’s
-30 Merkins
-20 Bobby Hurley’s
-10 Smurf Jacks

Once finished, do Big Boys OR Plank OR Squat for everyone to finish.  Mosey to Knoch Knolls together to start and follow the trail.

While at Knoch Knolls parking lot:
-50 SSH
-40 Step Up’s
-30 Merkins
-20 Bobby Hurley’s
-10 Smurf Jacks

Once finished, do Big Boys OR Plank OR Squat for everyone to finish.  Mosey back to the Pavilion through the trail in the woods.  Do Big Boys until the 6 is in.

Thang 2: Jacks

I wasn’t entirely sure how long thang 1 would take in total – turned out to be about 27 minutes total – so we had roughly 3-4 minutes before starting Mary.  To fill, I had planned a “Jacks” workout consisting of increasing increments of Plank Jacks into Smurf Jacks.  5 rep increments and this was a nice little burner.  Had a hard time communicating to the large group.

-5 Plank Jacks > 5 Smurf Jacks > Catch your breath

-10 Plank Jacks > 10 Smurf Jacks > Catch your breath

-15 Plank Jacks > 15 Smurf Jacks > Catch your breath

Mary:

-Freddie Mercury’s x 25

-Heel Touches x 25

-ABC’s

-Flutter Kicks x 10

-Plank O Rama (made it half way through)

Circle of Trust

CoT

-Thanks to everyone for coming out and for your support.  I really appreciate everyone joining today and great to see you all.

-Prayers?  For Big Mike, Poutine, Hot Box’s Father in Law, and Goodyear asked to keep Kris Bryant in our prayers as well (a shot at our beloved Cubs?)

-Message for today was about “doing things today your future self will be thankful for”.  This is a quote I came across and it really stuck with me.  General theme, I think, is about try to be a better version of yourself.
-Direct read seemed to be fitness related – focus on our health/diet/exercise routine so we can be better and try to live a full, healthy life.  Thinking about it more, however, and I decided that maybe it’s not fitness related?  Maybe this can also extend to other areas of our lives:
-Maybe it’s financial – make extra payments on your mortgage to pay it off faster…
-Save more $ for your children to help pay for their college…
-Spend more quality time with your children…
-Spend more time with your family…
-Invest in your career. Network. Take a calculated risk if you’re feeling stuck or under appreciated at your current employer…
-Improve communication with your M and build a stronger marriage…
-If you, a loved one, a friend, etc., is struggling with an addiction or another mental health issue, try to help build up the courage to ask for help and try to get associated help/treatment if possible…

Keep this thought/quote in your mind today and try to do things today that our future self will thank us for.

-The Lord’s Prayer

Naked Man Moleskin

-A quote from Cobra Kai – “Smalls, that sucked, it really sucked, and don’t try to tell me that it didn’t!”  🙂

-I wanted to try adding in a little extra cardio for the group in light of the heavy coupon beatdowns with IPC lately.  Hope that everyone enjoyed the workout and I was happy to see everyone pushing through to the end.  Nice job men!

Happy to report everyone made it through successfully and most importantly no injuries reported.

 

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