01/14/2021 - The Complex - The Complex Beatdown

AO: The Complex

When: 01/14/2021


Number of Pax: 28

Pax Names: Ann Arbor, atat, Backdraft, Bunyan, Catheter, Corningstone, Flatliner, Flush, Giggles, Hard Hat, hot box, Huskie, Last Call, Leuben, Mendoza, Mia Hamm, Mom's Group, Nest, Onions, Powderpuff, Putz, Shandy, Sparky, Tang, Turner, Waterfall, Wet Wipe,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Wet Wipe


F3 Disclaimer was read.

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

-Free for men only

-Outdoor workout no matter what the conditions

-Peer lead

-Rotating fashion

-It ends in a CoT



It was dry, but very cold.


30- Side Straggle Hops (IC)
15- Arm Circles (IC)
15- Grady Corns (IC)
15- Tappy Taps (IC)
15- Abe Vigoda’s (IC)

The Thang

Each thang was AMRAP for 8 min with 2 min of mandatory rest between sets. After 50 reps of a set you need to run a 3 light pole suicide (approximately .25 mile for each suicide).

Thang 1

Chest Press w/ Coupon

Thang 2

Curls w/ Coupon

Thang 3

Skull Crushers w/ Coupon

Thang 4

Blockies w/ Coupon (10 reps)


             20- LBC (IC)
             20- Penguins (IC)
              30 seconds of Star Grazers

Circle of Trust

Count 0 Rama
Name 0 Rama
CoT- Lord’s Prayer led by Waterfall

Naked Man Moleskin

One thing I am trying to incorporate a little more in my Q’s is running.  I am not a fan of it, I actually hate it to be honest.   However, I also understand the value it has so I am trying.

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