01/26/2021 - The Complex - The Noonan
AO: The Complex
When: 01/26/2021
PAX:
Number of Pax: 14
Pax Names: Blueprints, Bongo, Bunyan, Dr. Ralph, Giggles, Hard Hat, Mendoza, Mia Hamm, Mom's Group, Nair, Shandy, Tang, Turner, Wet Wipe,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Wet Wipe
Introduction
F3 Disclaimer
-I am not a professional or aware of anyone’s injury so modify has needed
-Free workout for men only
-Outdoor workout no matter what the weather conditions
-Peer lead
-Rotating fashion
-It ends in a CoT
Conditions: 32* and snowy.
Warm-O-Rama
Motivators from 7
10 Tappy Taps (IC)
10 Abe Vigoda’s (IC)
10 Arm Circles (IC)
10 Grady Corns (IC)
Catcher’s Stance Stretch (10ct)
The Thang
Thang 1
Run in place and complete a burpee every time they say “Thunder” in the song Thunderstruck by AC/DC.
Thang 2
30 Coupon Swings
30 Curls
30 Over Head Press
Run the loop
Thang 3
40 Coupon Swings
40 Curls
40 Over Head Press
Run the loop
Thang 4
50 Coupon Swings
50 Curls
50 Over Head Press
Run the loop
Thang 5 (Only two bad a$$e$ completed this-Bongo & Shandy)
60 Coupon Swings
60 Curls
60 Over Head Press
Run the loop
Mary
20 LBC’s (IC)
Star Gazers for 30 Seconds
20 Heel Touches (IC)
Circle of Trust
CoR
Announcements
NoR
CoT
I talked about our friend Noonan, we talked about his upcoming birthday, as well as his passing. We talked about the importance of going to get a heart scan and listening to your body. I spoke about the workout we just completed was the exact workout I did when Noonan was on Q during my first month. I talked about how great it was to see him and Lucky at workouts. We prayed for his family.
Naked Man Moleskin
Life is short and you have no idea when you time is up. Make the most of your time and make memories that will last a life time.