08/03/2021 - The Complex - Sledding at the Complex

AO: The Complex

When: 08/03/2021

PAX:

Number of Pax: 16

Pax Names: Bush Push, Chachki, Columbus, Corningstone, Daisy, Leuben, Longshanks, Magellan, Mendoza, Nair, Sam Walton, Snoop-A-Loop, Snots, Streisand, Turner,

DR Names: 0

Number of FNGS: 0

FNG Names: 0

QIC: Shirley Temple


Introduction

VQ – The Complex – 8/3/21 – 0515
Coming at you live from the 808 Royce Rd parking lot down the street from the usual spot.

We’ll split up into teams and see who woke up ready to put in some work in full body circuit beat down.  Be prepared to get low and drive.

Coupons, pavement shoes, gloves required

Arrived at 4:30pm to get set-up.  Got the coupon sleds out and loaded them up and gave them a quick push around the parking lot.  I didn’t like how many small pebbles were getting caught and dragging and decided to move down to the path.  There was a nice section that was off the main path that led up to the parking lot that was smooth and worked perfectly.  Wrote the circuit in chalk as the PAX started rolling in.

I generally hate having any spotlight on myself so the nerves were out of control.  Here’s to hoping this doesn’t suck.

Warm-O-Rama

  1. Good Mornings – 12
  2. Arm Circles – Front/Back – 10/each
  3. Seal Claps to Overhead Claps – 10
  4. Goof Balls – 10
  5. Quick Mosey with coupons down and around to the circuit.

The Thang

Thang 1:

Count off to split into two teams.

Circuit Amrap – 3 Rounds (I wrote down 5 and should have stuck to at least that)

  1. Coupon Sled Push Down and Back – ~ 30 yards one way  –  This set the pace exercise
  2. Overhead Press
  3. Merkins
  4. Front Squat with a Slosh Pipe
  5. J-Lo’s
  6. Coupon Curls
  7. Shoulder Taps
  8. Monkey Humpers

Thang 2:

  1. Rugby Indian Run.  5 Merkins on every ball drop.  Welcome to run club as this was approaching a 1.5 mile Indian Run.  Not sticking to my original plan was starting to bite me in the ass on time.

Mary:

  1. Freddie Mercuries
  2. American Hammers
  3. Air Squats

It’s at this point that I’ve realized I made a massive rookie mistake and ran out of time @5:55.  Panicking and my mind going blank I opened it up to the PAX for suggestions to keep the movement up till 6.  Leuben bailed my ass out with a new one that was a fitting end.

  1. Guantanamo’s
  2. 30 seconds of Stargazers

 

 

Circle of Trust

Prayers:  Columbus’s and her battle with ALS, Salad Dressing’s M

Our Father

COT:

When Columbus EH’s me I had no idea what F3 was.  I thought I was signing up for a bootcamp workout which I  sorely needed.  It wasn’t until that first week that I started researching F3 more that I discovered it was so much more than that.

2nd F – I don’t put myself in a position for fellowship very often.  In fact most times I’m probably actively avoiding it.  F3 has provided the structure for me to build confidence in that area.  Still working on it though.

3rd F – I absolutely love how F3 has help put me in a position to help others in the community.  I’ve really liked LYN and even had the whole family out helping on a move.  I feel like not only am I able to help, but it’s laying the foundation of service to others through action for my 2.0’s to witness and be involved in.

Naked Man Moleskin

I picked up this VQ Sunday night at the not so subtle urging of Columbus.  He had heard all my excuses before and I was finally at a point that I was out of them.  Thank you to him for the push.

There was a lot that went well.  The coupon sleds definitely set the tone for the workout.  They kicked everyone’s ass and we all had a smile on our faces while it was happening.  I’m ecstatic they worked how they did.  Structuring the workout as an AMRAP circuit allowed PAX to go at their pace, but there was no breaks.  Structurally it worked how I hoped it would.  Indian runs are more fun when you are throwing something around, stole this from Columbus including his rugby ball.  Guantanamo’s are an awesome Mary workout that are tough on the lower abs.  Wish I could take credit for it, but that goes to Leuben.

There was a lot to improve.  I broke the cardinal rule which is don’t run out of things to do.  It didn’t kill the workout, but it was there.    The flow of the circuit in thang 1 can be improved.  PAX were gassed which was awesome, but it also moved faster than I hoped it would.  Need to extend the distance and reverse the order of who’s up next so people have time to shift to the next exercise and get more than a handful of reps in.  I studied the cadence the night before and watched it before the workout.  I did okay but got some AAR that I rushed into the count to fast.  I wasn’t giving clear direction on when the movement was beginning.

The positives outweighed the negatives overall and I feel like YHC’s VQ was worthy of the PAX’s who trusted me with their time.

 

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