12/08/2021 - The Complex - The C.R.A.Z.I.E.S.T. of 8’s
AO: The Complex
When: 12/08/2021
PAX:
Number of Pax: 8
Pax Names: Cousin Eddie, Goldmember, Long Story, Mom's Group, Nair, Olaf, Shandy, Snots,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Tomorrow morning, it is time to wake up, suit up and nut up for a full body beatdown. There will be running. There will be burpees. But there will not be a burpee mile. No coupons needed. HC in the thread.
The Scene: We were coming up 8’s today. How apropos.
Welcome & Disclaimer given
Warm-O-Rama
SSH – IC – 4 count x 30
Capri Lap and mosey to pavillion
The Thang
CRAZIEST OF 8’s
8 reps (IC), 8 exercises, 8 rounds with distance movement (cone to cone)
Exercises
Contra Burpees
Reverse Crunch – IC – 4 count
Abyss Merkins – use the picnic tables
Zombie Crunch (both sides) IC – 4 count – on your six, lay knees to the side, crunch up, switch sides
Imperial Walkers – IC – 4 count
E2K (Elbows 2 Knees) – IC – 4 count – on your six, right ankle on left knee, bring left elbow to right knee, switch sides
San Antonio Shuffle – left lunge, right lunge, burpee, plank jack
Turkish Get Up
Movements
1 Spiderman Crawl – low crawl similar to the way Spiderman climbs a wall – first cone
2 Carioca – facing one direction, swivel your hips as you criss cross your feet and swing your arms from side to side (this is not Karaoke, there is no singing) – second cone
3 Bear Crawl – self explanatory – first cone
4 Super Mario – skip for height – second cone
5 Crab Walk – self explanatory – first cone
6 Bernie Sanders – run backwards – second cone
7 Duck Walk – self explanatory – first cone
8 .Link – skip for distance – second cone
Still need to work out some kinks in this one. All of us made it through 4 rounds and I took us all the way to 5:59 with a mosey back to the flags to wrap it up instead of doing Mary. I’m thinking the cadence is what drew each round out longer. The last time I did this I was at the Outpost and had incorporated more coupon exercises instead of body weight.
Circle of Trust
Announcements
Blood Drive
Hesed House and Love Your Neighbor
Weekday double taps
Prayers
Held 15 seconds of silence for all those unspoken in our minds and hearts.
Lord, bring peace to all the men of F3 during this holiday season. May each of them rejoice in the end of another year and the promise of a new beginning. Amen.
Naked Man Moleskin
Today is the feast day of the Immaculate Conception of the Blessed Virgin Mary in the Catholic faith.
I’m going to read from the Gospel according to Luke, Chapter 1, verses 26 through 38.
26 The angel Gabriel was sent from God to a town of Galilee called Nazareth,
27 to a virgin betrothed to a man named Joseph, of the house of David, and the virgin’s name was Mary.
28 And coming to her, he said, “Hail, full of grace! The Lord is with you.”
29 But she was greatly troubled at what was said and pondered what sort of greeting this might be.
30 Then the angel said to her, “Do not be afraid, Mary, for you have found favor with God.
31 Behold, you will conceive in your womb and bear a son, and you shall name him Jesus.
32 He will be great and will be called Son of the Most High, and the Lord God will give him the throne of David his father,
33 and he will rule over the house of Jacob forever, and of his Kingdom there will be no end.”
34 But Mary said to the angel, “How can this be, since I have no relations with a man?”
35 And the angel said to her in reply, “The Holy Spirit will come upon you, and the power of the Most High will overshadow you. Therefore the child to be born will be called holy, the Son of God.
36 And behold, Elizabeth, your relative, has also conceived a son in her old age, and this is the sixth month for her who was called barren;
37 for nothing will be impossible for God.”
38 Mary said, “Behold, I am the handmaid of the Lord. May it be done to me according to your word.” Then the angel departed from her.
Think about that for a moment. Unwed woman, now pregnant and giving birth to the Savior of the world. Whatever problems you think you have, I think Mary probably had it worse.
Peace,
Cousin Eddie