04/08/2023 - The Complex - Saturday Bootcamp at THE Complex
AO: The Complex
When: 04/08/2023
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Olaf
Introduction
tc The Complex – Saturday, April 8, 2023 @ 6.30 AM tc
channel
Join YHC for a full body beatdown. Bring the coupon and ???? . I’ll bring ???? and a plan to get Saturday started off right. We will be active for the full 45 (mix of lifting, body-weight work and short-distance running).
Throw an alphabet-white-h alphabet-white-c in the ???? ⬇️ and feel free to offer a music choice.
-Olaf
Warm-O-Rama
WoR (6.35ish)
imperial walkers (ic to 10)
arm circles (forward and backward to 10)
motivators (from 5)
Groin stretch (silent 15 count)
The Thang
Thang 1 (until 7.02ish)
Start at south parking lot island 10 reps (all in cadence) of:
goblet squats
curls
OHP
chest press
skull crushers
single arm rows
Lunges (each leg is half)
Once we finish, run to pavilion for (all in cadence to 10):
Shoulder taps
Air squats
Wall sit with coupon pass
Rinse and repeat / may increase rep counts
Thang 2 (until 7.15) – circle up
Merkin ring of fire (4 reps)
American hammers (ic to 20)
Lbcs (30)
Big Boys (20)
Circle of Trust
Accountability – set a goal and find whatever it takes to hold yourself accountable.
I plan to use F3 to hold me accountable so I train for the half marathon I signed up to run in November.
I’ve slacked off a bit with my workouts since I finished my site q term, but the half marathon should give me plenty of motivation to get out regularly, and I expect my F3 brothers to hold me accountable.
Naked Man Moleskin
Huge shout out to @Dumpster Fire for the great Site Q work today.
Awesome work by @Snots and @Poindexter for doing EC penalty burpees with me. @Poindexter did them with a vest on!
@Rusty Trombone imported his first six-pack today. Thank you for coming to my Q to finish that.
@Webelos continues to inspire me. He is the reason I came out in the first place.
@Long Story, @Tang, @Svengoolie, @El Guapo, @Scratch Off, @Overhead appreciate the support. Hopefully y’all felt it later in the day.
Last, but not least, @C-Bus double-tapped and still showed out with more energy than one person should have.
Appreciate you all for starting your weekends with me. Have a Happy Easter!