02/04/2020 - The Complex - ‘Small Taste’ of IPC 2019

AO: The Complex

When: 02/04/2020

PAX:

Number of Pax: 21

Pax Names: Ann Arbor, Blueprints, Bongo, Brooks, Dr. Ralph, FakeID, HH Gregg, Mendoza, Muggsy, Percy, Pizza the Hut, Poutine, Rooney, Smalls, Smokey, Spit Valve, Spork, Turner, Waterfall, Wet Wipe,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Smalls


Introduction

-Welcomed the PAX to the Complex – it was a very windy and cold morning ITG today. Deceptively cold with the wind chills.  Needed to get warmed up quick.

-F3 is an outdoor workout, held rain or shine, open to all men

-Not a professional, not aware of any injuries, please modify as needed, push yourself, don’t hurt yourself

-Peer led in a rotating fashion, always end in a CoT

-We did not have any FNG’s, however it was great to see Short Round and Spit Valve come back out (they were FNG’s last week)

Warm-O-Rama

  • Good Mornings x 10, in cadence
  • Calf Stretch x 5, each leg, in cadence
  • Groin Stretch x 10, in cadence
  • Motivators from 5, in cadence

The Thang

The Thang

-Grab coupon/vest/ruck – mosey to the Pavilion.  Pavilion is our base today.

-“Meatloaf’s Massacre” was one of the worst IPC workouts in 2019.  Planned to do a “small taste” of this and modify for the PAX.

-4 Rounds, 5 Exercise Sets OYO, then a lap to lighted cones by the tree line.  Watch time for 3 rounds vs. 4 rounds.

-Exercises written on pavement in Pavilion. Also listed below.

-Coupon/Vest/Ruck lap is in remembrance of our friend Noonan

 

Round #1 Round #2 Round #3 Round #4
10 Step Up’s 10 Step Up’s 10 Step Up’s 10 Step Up’s
20 Merkins 20 Merkins 20 Merkins 20 Merkins
30 Curls 30 Curls 30 Curls 30 Curls
40 LBCs 40 LBCs 40 LBCs 40 LBCs
50 Dips 50 Dips 50 Dips 50 Dips
Mosey 1 Lap Coupon/Vest/Ruck 1 Lap Mosey 1 Lap Coupon/Vest/Ruck 1 Lap

 

Pavilion for MARY

-20 Flutter Kicks

-20 LBC’s

-20 Shoulder Taps

-20 American Hammers

-20 Annie’s

Circle of Trust

-Thanks for coming out and supporting me today.  Prayer requests?

  • Noonan’s family/friends/brothers here in F3, Flatliner, Poutine, Big Mike, Spork’s brother, Squealer from F3Sumter and his family, HH Gregg’s friend had a family member pass away. Thoughts and prayers to all.
  • Smokey asked for a prayer of Thanksgiving for all of the PAX – it’s been a very emotional week for all PAX with Noonan’s passing.

-In light of our good friend Noonan’s passing, wanted to leave us all with an Irish blessing for the day.  I believe he said the same at his last CoT.

-“May the roads rise to meet you, may the winds be always at your back, may the sun shine warm upon your face, the rains fall soft upon your fields, and until we meet again, may God hold you in the hollow of his hand”

Naked Man Moleskin

-The PAX were not pleased with wrapping up each exercise set with 50 Dips.  Many groans and complaints.  There were threats of beating Smalls after the workout.

-Ruck mosey lap definitely added to the difficulty of this IPC memory of “Mealoaf’s Massacre”.

-No animals/wildlife were spotted ITG this morning.

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