02/26/2022 - The Complex - Saturday BC at The Complex

AO: The Complex

When: 02/26/2022

PAX:

Number of Pax: 12

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Olaf


Introduction

PRE-BLAST @ THE COMPLEX – Saturday, February 26 @ 6.30 AM
@channel
Join YHC for a four-corner, followed by Dora (or the other way around) full-body BC. Bring:
Gloves, Shoes for all terrain, a ruck or vest (optional), a Positive Attitude and a Desire to get 1% better
Tunes to be provided (requests always accepted)
HC in the thread below

Warm-O-Rama

Principles
Disclaimer
WoR
  1. Motivators from 5
  2. Good mornings to 10 (IC)
  3. Arm circles forward to 10 (IC)
  4. Arm circles backward to 10 (IC)
  5. Goofballs to 10 (IC)

The Thang

Mosey with coupon to basketball court
Thang 1 – Four Corners (When Finished, hold high plank until 6 is in)
Corner 1 (Basketball Court) – Shoulders: overhead press (50) and single-arm shrugs (25 each arm)
Crawl Bear down hill to Next Station – Leave Coupons
Corner 2 (Bottom of Hill) – Legs: Air Squats (25) and Lunges (25 each leg)
Bear Crawl back to Station 1, grab Coupons and Cusack to Next Station
Corner 3 (Parking Lot by Tennis Court) – Triceps: Skull Crushers (50) and Dips (50)
Cusack to Next Station (around outside of Tennis Court)
Corner 4 (Between Hockey Rink and Tennis Court) – Bent Over Rows (100) and RDLs (25)
Thang 2 – Dora
Each Partner Farmer Carry around Hockey Rink Once – Other partner does as many Merkins as possible (Competition – who does most combined) – @Mary Lou and @Beanie Baby DOMINATED!
Each Partner Run Around Hockey and Tennis – Other partner does as many Chest Press as possible (Forgot to ask how many each did)
Each Partner Run Around Hockey and Tennis again – Other Partner does as many air squats as possible (Again, forgot to ask who did the most)
Mary on basketball court
Flutter kicks
Big boys
Freddie Mercuries
LBCs
Star Gazers

Circle of Trust

Be Present

On Facebook, I saw a post from @Laimbeer from November 2, 2021, which struck me. The message was clear – be present. I did not want to try and build on it during the CoT because I do not think that would do the message justice. So, I just read it to the PAX, and I am simply going to restate it here:

“This cold Tuesday morning I led an F3 run club. Post workout, I shared this prayer with the men in attendance. You never know what the people around you are dealing with. Sometimes something simply like just showing up and sharing a prayer, letting them know you care, and listening (without talking), can make a difference. Be present.

Lord, I thank You for today.

Thank You for walking with me through all the different moments.

Your peace in the overwhelming moments,

Your comfort in the hurting moments,

Your strength in the weak moments,

Your joy in the sweet moments.

Please be with me as I sleep. Please renew my mind, refresh my soul & strengthen my heart for a new day ahead.

You are my God, and I love You so very much. In Jesus’ name, amen.”

Again, I don’t want to mess up the message by trying to say more. Nothing else need be said. Thank you @Laimbeer.

Prayers – @C-Bus’s Stepmom and Dad, Snots’ Uncle and the people of Ukraine

Naked Man Moleskin

Want to thank all 11 of the men that came out this morning:

@Long Story – thank you for covering the 6 and keeping me in line.

@C-Bus – I doubt there is a more enthusiastic PAX.

@Mary Lou – Always brings a positive attitude and encourages his fellow PAX.

@Snaggletooth – Made the second of his double-taps today look like a walk in the park.

@Snots – Can-do attitude and just kills every exercise.

@Winthorpe – After 6 weeks, this HIM has jumped into F3 head first…looking forward to the VQ.

@Flush – If anyone ever needed an example of what a HIM is, spend a beatdown next to this PAX and then have a cup of coffee with him.

@Goldmember – Wears a vest for every workout like it’s nothing. Inspired me to wear my ruck today.

@Beanie Baby – You would never know he’s only a couple weeks into his F3 experience because he dominates the exercises.

@Tang – Fast and strong and brings grit to every workout.

@Overhead – Welcome to F3. I hope today’s beatdown “sucked” just enough so you will join F3 regularly.

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