04/02/2022 - The Complex - The Mississippi Leg Hound – Official Debut – Full Body Circuit & Football Cardio
AO: The Complex
When: 04/02/2022
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
The Complex Pre-Blast
Saturday 4/2/2022 6:30
Last Minute Q Pickup, but expect to move a little on pavement and some coupon work.
HC Below for a full body workout! Maybe some fun mixed in tomorrow. Double Tap to end that week strong!
Warm-O-Rama
SSH – 25 Reps
Abe Vagodas – 16 Reps
Arm Circles Front & Back – 12 Reps Each Direction
Mosey Around Parking Lot
The Thang
Thang #1
3 Rounds of the Following Exercises:
-Mississippi Leg Hounds 10 Reps (See Below)
-Reverse Situps 25 Reps
-Overhead hold 30 Seconds
-Overhead Press 15 Reps
-Side to Side Coupon Lunges 10 Each Leg
– Coupon Curls 25 reps
-Round 1 Suicides to cones/ Round 2 Bear Crawl to Cone 2 & Back/ Round 3 Coupon Lunge to Cone 2 & back. (I set out 3 cones that were about 15 yards apart.)
-Flutter Kicks with Coupon 30 Reps
Thang #2
Football Routes
3 guys at each ball.
QB – Passes for 3 Routes
Receiver – Receiver runs 3 routes. (Out, Post, and Hail Mary)
3rd Man – Does Big Boys
Everyone Rotates after each man does 3 routes.
We did 2 Merkins for every dropped pass
We circled up in plank position and Bear Crawl Ring of Fire along with some merkins that we held at the bottom for a few seconds.
Circle of Trust
Later that morning I was attending my uncle’s funeral. I talked about the legacy that each of leaves not only to our kids, but what our kids then pass down to the next generation. He was 100% a HIM!!! He moved here in his late teens with only a 5th grade education and didn’t know much of the language. He worked hard and moved up to higher positions through his hard work. He then helped bring other family to the US. He has impacted so many lives by working hard, treating everyone the same, trying to help make everyone have a better life and always being there for his family in every way possible. We can only hope that our life can impact our brothers, sisters, children, grandchildren, great grandchildren, and many more generations to come the way that our Tio Freddie has to so many. RIP Tio Freddie!
Naked Man Moleskin
I officially introduced the “Mississippi Leg Hound” exercise. It is a take on my F3 Name. I was named after Cousin Eddie’s dog in National Lampoon’s Christmas Vacation. The Mississippi Leg Hound. “It’s Best to let him finish if he lays into ya.” I also grew up along the Mississippi River. So the name is very fitting.
Mississippi Leg hound = Plank on your Coupon, Right Knee to your Left Elbow, Left Knee to your Right Elbow followed by a leg extension while in plank on each leg. Lift each leg up slowly to stretch as high up as you can with your leg remaining straight. Then you step up with your coupon into a thruster. That is ONE.
Everyone seemed to really enjoy running the football routes as fun way to get in some additional Cardio. I had some good feedback on the workout. Each round lasted about 7 1/2 minutes on thang #1. We took a ten count after each round for a breather. It was nice to have a smaller group so that we could do the Bear Crawl Ring of Fire!