12/23/2020 - The Complex - Say it to me S.A.N.T.O.S & Pulling
AO: The Complex
When: 12/23/2020
PAX:
Number of Pax: 25
Pax Names: Ann Arbor, atat, Bunyan, Columbus, Flatliner, Flush, Hard Hat, Hashtag, Huskie, Leuben, Mia Hamm, Mom's Group, Muggsy, Pizza the Hut, Putz, Shandy, Short Round, Sparky, Spork, Super 8, Tang, Turner, Twilight, Webelos, Wet Wipe,
DR Names: 0
Number of FNGS: 0
FNG Names: 0
QIC: Nair
Introduction
Pulling in to the lot at 4:20 is always fun when you are setting up for a workout. Super 8 and Hard hat were the first to arrive. Followed by Wet Wipe and Nut check who had my 6. A windy morning at The Complex.
F3 motto
Open to All men
Free of charge
Led in a rotating fashion
Modify if necessary
Ends in COT
Warm-O-Rama
Pax were formed into teams upon arrival and needed a jumped rope from the bin. 2 down and backs from the parking lot stripes to the center of the parking lot.
Bat circles – 10 (IC)
Frankensteins – 10 (oyo)
Pigeon stretch – (oyo)
The Thang
Thang 1: Say it to me S.A.N.T.O.S – song by Kasvat vaxt
Down and back sprints (8) during the song when “Say it to me S.A.N.T.O.S” is said –
Jumping rope followed
This is what space smells like (14) – alternate 10 merkins and 10 chest press
Thang 2: Mosey to the hill
2 teams – each person performs exercise 1 time
Pull bulgarian bags up the hill – when you are not going you are planking, LBCs, BBs
Log on shoulders up and down hill – when you are not going you are doing 45s
Pull sandbag up the hill
Thang 3: Mosey to the pavillon – Grab a brick paver for flyers and shoulder rotations
Pull bulgarian bag down (2 rounds)
Incline press the tables – 5 reps
Thang 4:
Ascending testicles – 10 reps each degree 30 reps
Wall squats – 30 reps toes touch wall and nose scraps the wall
Mary:
Plank press the paver – 10 IC each arm
Side plank shoulder raises with brick paver – 10 IC each side
American hammer position rotate brick over and under legs – 15 IC
Brick paver – toe touches – 10 IC
Circle of Trust
Prayers – Moment of Silence
Message – Pull
Instead of pushing people away, let’s continue to pull people towards a good path and encourage each other to keep on giving and listen to others. Pull your kids towards you, pull your M or significant other to you. A lot of workouts are push related today we pulled.
Naked Man Moleskin
Tough to find ways to pull at The Complex but we managed it today.