02/19/2020 - The Complex - Souvenirs from F3 NOLA
AO: The Complex
When: 02/19/2020
PAX:
Number of Pax: 17
Pax Names: B+, Backdraft, Bongo, Flush, Marla Hooch, Mendoza, Moriarty, Muggsy, Pizza the Hut, Poutine, Putz, Short Round, Spork, Tailspin, Townie, Waterfall, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
SSH IC (count to 30)
Tempo Merkins IC (Merkin, in cadence, with 3 count down, 1 count up) (count to 10)
Tempo Squats IC (Squat, in cadence, with 3 count down, 1 count up) (count to 10)
Arm Circles Forward IC (count to 10, get wider after 5)
Arm Circles Backward IC (count to 10, get wider after 5)
Quad Stretches (count to 10 each leg)
Knees to Chest (hold to 10)
The Thang
Thang 1
Mosey from parking lot to Shelter with coupon
Mosey to warmup – starting at the parking lot, head for the trail on the NW corner of the parking lot and work your way around the baseball fields to the memorial site for Nathan Parent (just north of “T” intersection near chain link fence).
Nathan was an 18 year-old from Naperville that committed suicide 2 ½ weeks ago on February 8, 2020. Nathan struggled with anxiety, depression and drugs. We celebrated Nathan’s life with four different exercises to a count of 18.
https://www.beidelmankunschfh.com/obituaries/Nathan-John-Parent?obId=11023179
Mountain Climbers IC (count to 18).
Big Boy Situps (count to 18).
Squats (count to 18).
Plank Jacks IC (count to 18).
Thang 2
At the Shelter –
Wheel of Merkin (retaining wall is best for this; can also use coupons or picnic benches): Grab a piece of curb, and perform a number of incline merkins (10 count). Staying in the plank position, rotate 90 degrees clockwise until your body is parallel to the curb with left hand on the curb and right hand off it. Repeat the same number of merkins. Rotate 90 degrees more and perform the same number of decline merkins. Rotate 90 degrees more. Repeat with right hand on the curb and left hand off it. Total of 40 Merkins.
NOLA Wall Work
London Bridge IC – 4 part movement. Starting position is plank with your head at the base of a wall. In cadence move one hand up to the wall, then the other hand to the wall (so your balanced against the wall with both hands) then move one hand to the ground and the other hand to the ground. 10 count.
Donkey Kick Jacks IC – 4 part movement. Starting position is plank with your feet about a foot from the wall at the base of a wall. In cadence, kick feet up and push your legs against wall, then kick feet out to plank jack position on the wall, feet back together on the wall and then back down. 10 count.
Sunday Mornings – People’s Chair against the wall, 10 overhead claps, Five Donkey Kicks (on the fifth donkey kick, move into Balls To The Wall), Finish with a handstand push-up. 5 count.
Other Stuff
Chest Press with Coupons – 50 Count.
Step ups on picnic benches – 25 count leading with each leg
Overhead Press with Coupons – 50 Count.
Thang 3
Mosey with coupon to parking lot, put down coupon and make two lines. Everyone in full plank. First HIM in each line does a Merkin, walks using hands to the side, slaps five with HIM in front of him, does another Merkin and continues to the next HIM, when you reach the end, get in line and plank while others behind you do the same. Cone to Cone.
MARY:
LBC’s to a group count of 50
Plank Around the World – each HIM picks a Plank exercise – count to 10
Guantanamo
Circle of Trust
COUNT-O-RAMA 17 PAX in attendance.
FNG’s??? – None.
NAME-O-RAMA
ANNOUNCEMENTS/PRAYER REQUESTS –
2nd-F Lunch at Buffalo Wild Wings, New AO Launchpad opening up on Fridays, and Black Diamond workout on Thursday with Aflac and regular post with Mendoza.
5 VQ’s at The Complex starting on Friday, February 21
-Friday – Pizza the Hut
-Tuesday – Turner
-Wednesday – Blueprints
-Thursday – The GOAT
-Friday – Rooney
Prayer requests for Spork’s brother, Poutine and Poutine’s mom.
—————————————-
F3 is an amazing group and I feel it has saved my life. “Come for the Fitness, Stay for the Fellowship.”
The reason why I wanted to spend some time at Nathan Parent’s memorial today is that my 12 year old daughter Michaela has been struggling with mental health, experiencing issues with anxiety and depression and has spent the last 2 ½ weeks at Linden Oaks with the weekday Outpatient program. It’s been really hard on my M, adjusting to the change, feeling like our daughter is broken and making sure she’s getting the help and support she needs to get through this.
(End in prayer).
Hooch requested that the group pray for YHC as well as my family. Much appreciated.
Group Photo in front of the flags. ‘Merica!
Naked Man Moleskin
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