03/08/2022 - The Complex - The Complex – Boot Camp
AO: The Complex
When: 03/08/2022
PAX:
Number of Pax: 21
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Olaf
Introduction
Come out to The Complex and join YHC for a full-body BC. We will run and lift our coupons to get, at least, 1% stronger. Meet in the Lot and LFG!!!
Bring: Gloves, Shoes, Coupon and Positive Attitude
Warm-O-Rama
Principles
Disclaimer
WoR:
- Tappy Taps to 10 (IC)
- Seal claps forward to 10 (IC)
- Overhead claps to 10 (IC)
- Motivators from 5
- Imperial walkers to 10 (IC)
Count Off
Mosey with Coupon to Pavilion
The Thang
Circle Up in Pavilion (All Exercises In Cadence)
Round 1 – Chest Press (20 reps), then Merkins (20)
Run to T – 10 Merkins
Round 2 – Shoulder Press (20), then Shoulder Taps (20)
Run to Shed – Split into two groups and Coupon Pass (10 touches/Pax)
Round 3 – Flutter Kicks while holding Coupon (20), then Big Boys (20)
Run to T – 10 Plank Jacks
Round 4 – Goblet Squats (20), then Single Leg Squats (10 each leg)
Run to Shed – Split into two groups and Coupon Pass (10 touches/Pax)
Round 5 – Skull crushers (20), then Dips (20)
Run to T – 10 Merkins
Round 6 – Step-Ups (20), then Bent Over Rows (30)
Run to Shed – Coupon Pass (10 touches)
Round 7 – Curls (40)
Run to T – 10 Merkins
Mary:
Freddie Mercuries (IC to 15)
Box Cutters (IC to 15)
Low Plank (30 Seconds)
High Plank (15 Seconds)
Right Hand Up while in High Plank (10 Seconds)
Left Hand Up while in High Plank (10 Seconds)
LBCs (IC to 15)
American Hammers (IC to 10)
Recover Recover
Circle of Trust
There will be good days and there will be bad days. Neither will last forever for anyone.
During my prior CoTs, I have discussed the importance of mental health. I have talked about my own battles with making sure I am taking care of my mental health. It is important for us all to do.
In the last year, and certainly within the las 9 months I have been a part of F3, I have further realized how I am not the only person going through tough times. We all are, and we all express ourselves in different ways.
It’s important for us to remember that as husbands, fathers, sons, brothers, co-workers, employees, business owners, etc., everyone is going through something.
If you are, reach out. If you know someone else is, be there for that person.
The good days will come. The bad days will still be there too. Make sure you are doing what you can to ensure you keep an even keel.
Prayers for @C-Bus’s Step-Mom and Dad, the people of Ukraine and all of those suffering whose names were not mentioned.
Naked Man Moleskin
Big shout out to @Turner who is always spot-on with the site Q duties (we won’t tell he forgot to start the camera on NoR).
Another big shout out to @Winthorpe…in a short time, this HIM has taken over carrying the flag of The Complex and he has successfully EH’s three new PAX to F3 Naperville (@Beanie Baby, @Overhead and @Kick 6). I look forward to what @Winthorpe will do in the future.
And, speaking of @Kick 6, welcome to the brotherhood. I look forward to posting with you again.
Finally, thank you to all the men that came out this morning who I didn’t mention by name. I have not worked out this consistently since high school, and the best reason to continue to do it is the 2nd F.
-Olaf