06/25/2020 - The Complex - The Lab- Black Diamond Edition
AO: The Complex
When: 06/25/2020
PAX:
Number of Pax: 9
Pax Names: Baby Hands, Cupcake, Curds, FakeID, Goldberg, Hootie, Percy, Shandy,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Smokey
Introduction
The men of F3 ENC down in NC are planning some crazy CSAUP event (The Sasquatch) and reached out asking YHC to give them a 10 minute body weight workout to plug into their event.
Around the same time, BabyHands asked me to lead a BD workout.
I went into the lab and emerged with some nastiness to test on a coalition of the willing.
Percy volunteered to turn in his BD V card, Hootie flew home, and both Curds & Shandy made “boozie” HC’s.
Curds and Hootie came in hot. After the shock and awe of Goldberg’s upper thigh’s subsided, the format of the day was explained and we were off.
The format for the day: Run a mile, do a workout. Run a mile, do a workout. Run a mile, do a workout. Aiming for 7:30ish miles and 10 minutes on the workouts.
Warm-O-Rama
SSH’s in cadence. 20
High Knees (in place) in cadence. 10
Butt kicks (in place) in cadence. 10
GoofBalls in cadence. 20
The Thang
Mile 1: 0.5 out and 0.5 back. About a 7:45 pace (per BabyHands)
Thang 1: Prison Burpees. Setup on the basketball court. Each Pax took a different corner. Each half court = your prison yard, where all work must be done within. 10 burpees in corner 1, bear crawl to corner 2. 9 burpees in corner 2, lunge to corner 3. 8 burpees in corner 3, crawl bear to corner 4. 7 burpees in corner 4, reverse lunge to corner 1. Repeat for 6,5,4,3,2,1 burpees.
Mile 2: 1 mile to nature center. 6:50 ish pace.
Thang 2: Jacked Kangaroo (or Goldberg based on his leg show). 30 squats, lunge 10 steps. 20 jump squats, lunge 10 steps. 10 tuck jumps, bear crawl to starting point. Rinse and repeat for a total of 3 rounds.
Mile 3: Run back to the basketball courts. 7:30ish pace.
Thang 3: 10 to 1. Line up on the sideline of the court. 10 merkins, 10 big boys, 10 squats. Sprint to the opposite sideline. 9 merkins, 9 big boys, 9 squats. Sprint to the opposite sideline (your original starting spot), 8,8,8. Rinse and repeat for 7,6,5,4,3,2, and 1. Flutter kicks for the 6.
Mary: Held plank where we discussed the Thangs and voted on what should be submitted to ENC’s Sasquatch.
Circle of Trust
CoT: Thank you. Thank you for being the men you are in the community. I recently listened to a Podcast with Rahm Emanuel. He made the point that our large governments are to unwieldy and real change needs to be done by Mayors. Take out the Mayor aspect and the political stuff….I liked his idea that grass roots, local, here, me, you…is where change happens. Today’s society is quick come to snap judgments and rip others down. What our society needs is more Curds, more Ronda Rousey, more Smallcakes. More individuals setting the example. Our families, our neighborhoods, our communities, and our country are looking for those stable sources of strength. We can and must be that.
Closed with a prayer of thanks and asked God to be with us as we go out into the world.
Naked Man Moleskin
Goldberg warmed us up last night with one of the many Magic Mike clips in his rotation…which made everyone uncomfortable. Unfortunately his workout attire made everyone more uncomfortable (especially the poor old guy trying to have a peaceful morning on a bench in the woods that we ran past three times…poor guy). Lotta leg and a lotta bare middrift.
I took the Navy SEAL’s idea of “it pays to be a winner” for the workout. Shandy and Hootie regularly finished the Thangs 20-30 seconds ahead of others- and were allowed to rest or leave on their mile runs early if they wanted.
We had some mumblechat during the Mary planking and Prison Burpees was voted as the best Thang for submission. Look for ENC’s Sasquatch in the near future. They plan on having a Runners version and a Ruckers version.
Thanks to all those who came out for my BD VQ. Waking up that little bit earlier wasn’t fun, but pushing hard throughout the workout was a good time.