01/09/2021 - The Complex - Show n Tell

AO: The Complex

When: 01/09/2021


Number of Pax: 22

Pax Names: Ann Arbor, atat, Blueprints, Bunyan, Corningstone, Cousin Eddie, Elway, Flatliner, Flush, Giggles, Huskie, Marla Hooch, Mendoza, Mia Hamm, Mom's Group, Nest, Sparky, Tang, Trailer Park, Turner, Webelos,

DR Names: Corningstone

Number of FNGS: 0

FNG Names: 0

QIC: Nair


January 9th, 2021 was the Inaugural Saturday at The Complex from 6:15 – 7:00. Honored to have Q’d on this special morning. Always an honor to Q for the men of F3.  6 Men got an EC ruck in, which were Ann Arbor, Atat, Mendoza, Flush, Sparky and myself. Only toys today were the medicine balls for abs and we used coupons. Ann Arbor finished his strong week at TC with the first ever Complex only 6 pack. Several other six packers were present with stops at different AOs throughout the week. A couple 7 packers as well.


Dynamic warm-up included jogging, shuffling, karaoke, quad pulls, toe touches, high knees, butt kickers, skipping for height and distance, Frankenstein’s and of course cartwheels.

The Thang

6 sprints with a rotating with a partner down and back – partner be-bops while other partner is sprinting

Thang 1:

with partner

sets follow 10-9-8-7-6-5-4-3-2-1 – for sets 10-6 partner is jumping rope, for sets 5-1 partner is in plank

each partner does 10, then each 9 and so on

  1. jump on and off coupon with both feet
  2. squat position or as comfortable and raise coupon up and down with straight arms
  3. around the world – standing position – bring coupon from the ground vertically to the other side of your body.

Thang 2: Show n tell

For the fun part of the day, we rotated around playing show n tell with men allowed to show off their jump rope skills. Some great skills were shown off.

6 sprints with a rotating with a partner down and back – partner be-bops while other partner is sprinting

Mary –

Sit on coupon (horizontal) while leaning back and legs pumping up and down, split into two groups. Each group had a med ball and threw it to the partner across from them up and down the row 5 times.

Circle of Trust

Moment of silence and an Our Father

Naked Man Moleskin

During show n tell, you get to show off. Nest probably had the best jumping skills around. Ann Arbor tried but his feet are stuck in concrete.

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