10/21/2020 - The Complex - Stay on the path!
AO: The Complex
When: 10/21/2020
PAX:
Number of Pax: 20
Pax Names: 3 Putt, Ann Arbor, Bobby Knight, Brooks, Bunyan, Cannoli, Flush, Giggles, Marla Hooch, Mom's Group, Nair, Nest, Onions, Poutine, Spork, Statesville, Tang, Turner,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Smokey
Introduction
Wet Wipe has been one of the major forces in pushing The Complex to the high level it has become. He loves F3 but despises running. Over the last month or so, Hooch, Turner, and other Complex regulars were talking at Coffeeteria about how The Complex is great but we need to up our cardio/run game.
Last Friday at the end of Hooch’s DT Q, Wet Wipe snuck up on me and threw me around like a ragdoll. As a result, I planned a run Q at TC for Wet Wipe’s Site Q day, Wednesday.
Wet Wipe and I traded phone call and text jabs through last night and were ready for a fun morning.
I woke up to a 4am text from Wet Wipe that he was up all night and needed Dr. Ralph or Flush to take his Site Q for the day. My immediate thought: If he was pulling a fast one- 1 point for WW. If it was legit- TAPS to the Wipes. Flush immediately answered the call (Dr Ralph Fartsacked) and we were ready to rock.
The 12 ish HC’s we had Tuesday night turned into 20 HIMs at 0515.
Warm-O-Rama
The group did a series of body rotations as Thang 1 was explained. Neck rotations, arm circles, trunk rotations, and knee rotations.
10 deep squats with a hold at the bottom
Demonstrated the Chimp Walk (walking/jumping sideways on your knuckles and toes). Chimp walk right for a bit, chimp walk left for a bit.
5 minutes of warming up and we were ready for Thang 1. YHC threw on a backpack with the speaker bumping and we were off.
The Thang
Thang 1: 1 Mile run from TC to Knock Knolls following the path. Front of the pack went at about a 7 minute pace. Every quarter mile or so, the front runners would drop into a bear crawl, crab walk, pushup inchworm, etc and travel forward in that manner until the 6 caught up to the pack.
Upon reaching Knock Knolls, we knocked out 50 dips and 50 decline merkins on the stone bench…then returned to TC (on the path) following the same format of bear crawls, crab walks, and bunny hops/broad jumps as the 6 caught up to the pack.
Thang 2: 11’s in the parking lot from the center parking line to the curb (20 yards ish). Coupon curls to presses on one side, Hindu pushups on the other side. Travel from coupon curls to presses using the chimp walk we warmed up with. Run back to your coupon after your Hindu pushup set.
Thang 2 ran us right up to 0600.
Circle of Trust
Prayers were lifted up for the HIMs and families of CVS, Wet Wipe, and Huskie.
As we took a knee, YHC’s focus was on staying on the path. I yelled it to everyone as we started Thang 1 and used it as my theme for the workout. You follow the path laid out, and it will lead you where you want to go. If you fall off the path, you might find yourself headed somewhere you don’t want to go.
That’s the importance of the HIMs around me and of F3 Naperville. We help keep each other on the path, hold each other accountable, and pick each other up. Guys that don’t like running knew today was going to suck, but they showed up anyway. Not one guy in front complained about bear crawling or crab walking for the 6. We push ourselves, and each other, to be better.
Wet Wipe demonstrated this better than anyone this week. He learned of someone in need and in the span of 20 minutes, orchestrated two weeks of support. The men jumped at the opportunity to pick one of their own up. We are all better because of each other.
Ended in a prayer of thanks and asking God to walk with those in need and help us be his hands as we go through the day.
Naked Man Moleskin
Bunyan was concerned about the running from the time we showed up at 05005. Dude ended up being an MVP for the day. He said at coffee that he felt bad for all the bear crawling guys were doing, but the man was pushing himself during the run. Strong improvement.
Lot of us were feeling it on the Chimp Walks. It’s a new move and worked muscles that don’t get a workout much.
Turner was rockin’ a new set of XXXL Chinese bicycling pants and made the day look easy.
Thanks for coming out and sharing the morning with me men! Plan on another Wednesday Runnish Q at TC in the future…..
-Smokey