01/14/2020 - The Complex - The 500 Lower Body Beatdown

AO: The Complex

When: 01/14/2020

PAX:

Number of Pax: 38

Pax Names: Ann Arbor, atat, B+, Backdraft, Bean Counter, Bongo, Broccolini, Brooks, Coat Factory, Dr. Ralph, Elway, FakeID, Flush, FROG LEGS, GOAT, Good Hands, HH Gregg, HOPS, hot box, Huskie, Jackie Chiles, Jersey Shore, Mendoza, MINIME, Muggsy, No Filter, Poutine, Putz, PVC, Rooney, Shandy, Smalls, Sparky, Spork, Turner, Waterfall, Wet Wipe, Woody,

DR Names:

Number of FNGS: 1

FNG Names: NO FLITER

QIC: Wet Wipe


Introduction

F3 Disclaimer

-I am not a professional or aware of injury so modify as needed

-Free for Men Only

-Outdoor Workout no matter what the cond

-Peer Lead

-Rotating Fashion

-It ends in a CoT

Warm-O-Rama

Warm Up
30-SSH (IC)
15-Tappy Taps (IC)
15-Good Mornings (IC)
2-Plank Position Calf Stretch (10 ct)
2-Hurders Stretch (10 ct)
2-Bow Stretch (10 ct)

The Thang

Work Out

Everyone will execute # of reps of each exercise and then hold squat until the 6 finished. Once the 6 is in everyone will mosey from the pavilion toward the parking lot.  We will mosey around the construction equipment and back to the pavilion.

50-RDL (w/ coupon)
50-Squats
50-Lunge Walk
50-Calf Raises
50-Step Ups (each leg =1)
50-Leg Press
50-Lateral/Sumo Walk
50-Bobby Hurley’s
50-Reverse Lunges
50-Monkey Humpers

Circle of Trust

ANNOUNCEMENTS

-FRIDAY MONTHLY LUNCH

-FRIDAY NIGHT RUCK WARS

-CONTINUE TO COME OUT & DESTROY F3 LOUISVILLE

 

PRAYER REQUESTS

-WET WIPE’S FiL

-POUNTINE’S MOTHER

-SMOKEY’S INTERVIEW

 

Naked Man Moleskin

Never bend your head, always hold it high. Look the world straight in the eyes.
We are all in different places in our lives and we are all going through own difficult times. When we get knocked down, get up and keep pushing. If you need help getting off the floor and extend your hand because one of your brothers will help you up.
The point is this is a great support system we have in F3 Naperville, but you need to be willing to ask for help in order to receive the benefit.

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