10/26/2022 - The Complex - THE C.O.M.P.L.E.X.
AO: The Complex
When: 10/26/2022
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blues Clues
Introduction
Rain? Ummmmmm pretty dang dry after a full day of rain before. TClaps to all those soil and drainage experts, God and Mother Nature too! Why are we so blessed? Now on to the beat down…
Warm-O-Rama
SSH
Tie Fighters
Tappy Taps
Imperial Walkers
Mosey/Cusak Carry to Pavilion and into the baseball field…
The Thang
Thang 1 – Controlled Poles
Murder Bunny 30 Yards to 5 coned stations between foul poles
- 10 Blockees OYO (run to next cone)
- 20 Burpees in cadence (Run to next cone)
- 30 Clerkins OYO (Run to next cone)
- 40 Jump Squats in cadence, 2 Q’s, split into 20 reps each (Run to next cone)
- 50 Merkins OYO (Pause…we are now at the other foul pole)
Rinse and Repeat this in reverse back to original foul pole. I.E. Another 50 Merkins, 40 Jump Squats, 30 Clerkins, 20 Burpees, 10 Blockees…finish with another 30 yards of Murder Bunnies. Mosey to the pavilion
Thang 2 – The C.O.M.P.L.E.X – Swole Work at the Pavilion
- C – Curls 10×10
- O – OH Press 10×10
- M – ranger Merkins 10×10
- P – Prison Squats 10×10
- L – Lawnmowers 10×10 (10 Each Arm – 40 Reps total here)
- E – Extra Curls (On your Knees!) 10×10
- X – X Factor Exercise “Q’s Choice” = Thrusters 10×10
Mosey back to flag, Cusak Carry that coupon in parking lot
Thang 3 – Depth Charges & Mary
- Depth Charges 3×25
- Supermans
Circle of Trust
I shared with the PAX a reminder int that F3 is NOT a Fitness organization, it’s an organization of Leaders. The 1st F is important, just as they all are. The 1st F is the magnet that gets guys out. The 2nd F is the fellowship that keeps them coming back. And the 3rd F is the impact we can make in our community, at home, with our family, by stepping up as a LEADER, giving back, etc.
Naked Man Moleskin
Salute to Geraci who came out and MASH’d on the side. It’s always encouraged to post in the gloom even if you can’t go due to injury but you can do a MASH workout, come out and do your thing. “Leave no man behind…”