11/23/2022 - The Complex - Station Work at TC
AO: The Complex
When: 11/23/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bean Counter
Introduction
Day before Thanksgiving’ action at 
The Complex! Grab your coupons, show up for a 0515 start, and be ready to get after it for 45 minutes. HC in the thread! 
Practice run for getting to The Complex at 0500 so that I can be on time for Black Diamond Monday! I was one minute late but that was because I had to turn around since I forgot something at home. Good to know.
PAX circled up, hit play on the music, gave five core principles, disclaimer, mission statement, and credo. Time to get warm.
Warm-O-Rama
SSH IC x 10
Tappy Taps IC x 10
Smurf-Jacks IC x 10
Grady Corns IC x 10
Motivators from 6 (switch to Smurf-ivators at 3)
The Thang
Thang 1
Started a mosey around the path that goes around the baseball fields. Went counter clockwise. Made 7 stops total along the loop. At stop one we did 7 Hootie-Climbers IC and 1 Shoulder Tap Hydraulic. Stop two we did 6 Hootie-Climbers IC and 2 Shoulder Tap Hydraulics. Continued this pattern until the last stop where we did 1 Hootie-Climber and 7 Shoulder Tap Hydraulics.
Thang 2 – Station Work
Set up 8 Stations. PAX would rotate and the duration was determined by PAX at Station one who was doing a lap around the entire parking lot (the long way).
Station 1 – Lap
Station 2 – Slam Ball – Slam Down
Station 3 – Jump Rope
Station 4 – 42ish pound Ruck Squats
Station 5 – 20 pound vest Merkins
Station 6 – Big Boy Coupon Chest Press
Station 7 – 35 pound Kettlebell Swings
Station 8 – Conduit Bar Double Coupon Curls
We did this for one cycle through and paused for intermission.
Intermission
10 Shoulder Taps IC
10 Plank Jacks IC
Round 2 – repeat above but the running loop was slightly shorter to allow for a ‘speed round’.
Finish
20 Shoulder Taps IC (increased speed after 10)
20 Plank Jacks IC (increased speed after 10)
Mary
Heel Touches IC x 10
American Hammers IC x 10
Flutter Kicks from AH position IC x 15
LBCs IC x 10
Recover, recover
Circle of Trust
Count – 8
Announcements – Thanks Chachki
NoR – Down Under, Cable Guy, Putt Putt, Gunther, Blinky, Beanie Baby, Chachki, Bean Counter
CoT
It is Thanksgiving tomorrow. What are you thankful for? I am thankful for the men that are out here today. I appreciate each and every one of you. I went around the circle and told each of the guys individual why I appreciate them and everything they do here in F3. Asked the guys to consider what it is that keeps them grateful and content in life. Tell someone. Tell someone you appreciate them, love them, are grateful for them.
Naked Man Moleskin
Solid crew today. I knew the numbers could possibly be low so I had a plan A and a plan B. I know the Complex boys like to HC last minute…so if the numbers got to high I was ready to audible to Plan B but after a few pulled HC’s and no crazy rush of HC’s late, I am happy to say I could stick to Plan A. It worked out well and I hope guys felt they got to do a little bit different of a routine with some the exercises prepared.
Happy Thanksgiving (tomorrow)! – BC