02/28/2020 - The Complex - School’s In Session

AO: The Complex

When: 02/28/2020

PAX:

Number of Pax: 22

Pax Names: Ann Arbor, atat, Blues Clues, Cousin Eddie, Elway, FakeID, Flush, Giggles, Good Hands, HH Gregg, hot box, Mendoza, Moriarty, Percy, Poutine, Putz, Rooney, Spit Valve, Spork, TBD, Townie, Woodwind,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rooney


Introduction

Preblast: Even though most 2.0s don’t have school, Rooney’s class will be in session.  Shout out to my fellow VQs @Turner @Blueprints and @The Goat for lighting The Complex on fire this week!!! Maybe Ferris got away with skipping school, but you won’t. Wake up, go to The Complex and save the zzz’s for the weekend.  Start your day off right with a full body beatdown where you will get strong.

 

Conditions:  Surprisingly not that bad.  About 20 degrees with clear skies and no wind.

Warm-O-Rama

Warm Up:

  • Side Straddle Hops x 25 IC
  • Ys x 10 IC
  • Ts x 10 IC
  • Ls x 10 IC
  • Tappy Taps x 20 IC
  • Squats x 10 (On Down)
  • Very short mosey with coupon to the back of the Complex parking lot

The Thang

Full Day of School

Students (PAX) divided into pairs or trios and assigned to a 1st period class (starting point) point.  Students then rotated through nine 90 second classes (work/exercises) followed by a 20 second passing period (rest).

Classes/Exercises Below – not official Exicon:

  • Merkin Extension Complex
  • Mountain Climbers and Side Straddle Hops
  • Squats to Coupon
  • 21 Gun Salute Curls
  • Coupon Get Ups
  • Burpees
  • Jane Fonda’s
  • Lunge with coupon complex
  • Coupon Half Moons

 

Half Day of School

See above but 45 second classes and 10 second passing period

 

Another very short mosey back to where we started to circle up for Mary

Mary

  • Heel Touches x 25 IC
  • LBCs x 25 IC
  • High Plank
  • Low Plank w/ 9 buzzsaws
  • High Plank

Circle of Trust

Announcements 

  • CPR Class
  • New Q Sources
  • Ninja Night
  • Polar Plunge
  • There were more… all the rest can be found on Slack

 

Unscripted but it went something like this…

  • In wrapping up VQ week, I want to echo the words of others in that leading a workout is a true opportunity to appreciate all of those that have stepped up to Q in the past and continue to do so.  It is a bit of work that includes, time, planning, and a little bit of worrying about oversleeping (thanks for getting that in my head, Mendoza). All in all, thanks to all of the Qs. Today’s theme was about being in school.  I am fortunate to work with young people daily and have been given the opportunity to help them learn and grow. Every day that I lead the announcements, I say the same message to students: make good choices, take ownership or your words and actions, and be kind to one another.  We must aim to make positive choices. We must own up to mistakes we make that involve negative words or poor actions so that we can better ourselves and learn from them. We need to treat others the way we want to be treated and strive for a culture of kindness. Today, we need to acknowledge all those that made the choice to come out this morning by choosing to set the alarm, and choosing to walk out, and choosing to come workout in the cold.  We need to take ownership of words and actions. I acknowledge that I’m not perfect and I take ownership of the parts of my life that I want to improve and am trying to be purposeful in my actions to get better. Lastly, we need to be kind. In F3, we demonstrate kindness often, we support and encourage each other during our workouts, we support and offer strength to each other outside of the gloom, and we provide support and offer service to our community.  Let’s keep it up!
  • Short prayer about being thankful for helping us make the choice to get up and workout this morning, while recognizing that some may not have that choice today due to health concerns or personal struggles and that we ask that they receive strength to overcome and persevere through those challenges.

Naked Man Moleskin

Thanks to all that came out this morning.  I appreciated the kind words of support and encouragement before we started and after we finished.  My phone hit the 10% battery mark during “4th period” of our half-day circuit. It could have gotten messy if I lost the music and the timer.  Hopefully my face didn’t show the internal struggle I was having of what to do, since I was anticipating it powering off at any time. But, it survived and made it through the workout today – just like I did.  Until next time…

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