06/04/2020 - The Complex - The Complex 6-4-2020
AO: The Complex
When: 06/04/2020
PAX:
Number of Pax: 8
Pax Names: atat, Cousin Eddie, FakeID, Flush, Giggles, Smalls, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Smalls
Introduction
Conditions: beautiful morning, 65 degrees, sunny, typical surrounding of gnats
-F3 is an outdoor workout, held rain or shine, open to all men
-Not a professional, not aware of any injuries, please modify as needed, push yourself, don’t hurt yourself
-Peer led in a rotating fashion, always end in a CoT
-We all face a new battle with COVID – please maintain your 15 feet distance – be smart – we all know the drill by now
Warm-O-Rama
- Abe Vigodas x 15
- Tappy Tap’s x 15
- Neck Rolls x 15
- Hamstring Stretch, each leg
- Arm circles, front and back > Overhead claps > Seal claps
The Thang
Thang 1 – Clock of Merkins (borrowed from Flush) + Johnny Roscoe’s (Head to Grass Lot)
- Circle up w/ coupon – give yourself space – 5 Merkins at each quarter of the clock. Do these together, I’ll call out the count. We used regular merkins/derkins to start round 1. Round 2, we used regular merkins/diamond merkins. Round 3, back to regular merkins/derkins.
- 12:00 – 5 Regular Merkins
- 12:15 – 5 Derkins
- 12:30 – 5 Regular Merkins
- 12:45 – 5 Merkins
- Johnny Roscoe’s – this is foot fire and then a “down” on my count, or a “down + left” or “down + right”.
- Johnny’s for roughly 1-2 minutes each round
- We rinsed and repeated 3x after Clock of Merkins above
Thang 2 – Group Dora/Line Up (maybe this is called a Waterfall?) (Head to Parking Lot, Line Up)
- Straight line with coupons – one PAX sprints down to light pole and back. Group of PAX doing exercises until the running PAX is back. Next PAX runs down and back, etc., until the song I’m playing is done. Exercises:
- Round 1: Curls (Orphans, 03:00)
- Round 2: Overhead Press (Something Just Like This, 04:00)
- Round 3: Burpee Coupon Jump Over + Air Squats (High Hopes, 03:00)
- Round 4: Rows + Merkins (Jackie Chan, 03:30)
- Round 5: SSH’s + Coupon Swings (I Don’t Care, 04:00)
- Round 6: John Cusack’s + 10 Merkins – Together (Welcome to Paradise, 03:30)
Thang 3 – Tribute to Noonan (Burpees to Roxanne) 03:00 (Head to Grass Lot)
Circle of Trust
CoT Theme – thinking about all of the recent time we’re spending here at home due to COVID-19, we’re all spending much more of our days directly with our kids, wives, etc. Pools closing, sports teams closing, etc. – it’s been a challenge to keep our kids busy and engaged – often times their behavior reflects this lack of being around friends, exercise, etc. It’s been tough. It’s been great spending more time home, but I’ve personally struggled at times with keeping patience, keeping calm, etc., and it’s been easy to lose my cool throughout the day.
Keeping this in mind, our 2.0’s are looking up to us constantly, always listening – what type of role model am I being to them? Am I portraying an image of strength, positivity, calm, and respect? Or am I portraying the image of losing my cool, yelling, and not being a great father figure? I can improve and get better here and this is something I’ve been struggling with – I hope we all take a pause today and reflect on what time of image/role model we’re setting for our children. They will remember dad being home for breakfast, lunch and dinner. They’ll remember this time being with us. Let’s try to stay positive and show strength, patience and love – reassurance that we’ll get through this time.
The Lord’s Prayer
Naked Man Moleskin
N/A