02/10/2021 - The Complex - Three Rucks and a Merkin Walk into a bar

AO: The Complex

When: 02/10/2021

PAX:

Number of Pax: 16

Pax Names: Ann Arbor, Blueprints, Bunyan, Columbus, hot box, Long Story, Mom's Group, Mr. Nice Guy, Nair, Radio Flyer, Sweet Gherkins, Trailer Park, Turner, Waterfall, Webelos, Wet Wipe,

DR Names: N/A

Number of FNGS:

FNG Names: N/A

QIC: Blueprints


Introduction

Arrived at AO at 4:47 in time for a quick warmup Mile with Ann Arbor before the festivities began. I quick change of headgear and it was 5:15. Time to let the fun begin.

5:15 – Circle Up / Disclaimers

    Welcome to F3

  • Free of charge
  • Open to all men
  • Held outdoors, rain or shine, heat or cold
  • Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

I am not a professional and am not aware of any injuries you may have.

Modify as necessary 

Warm-O-Rama

Prior to warmup a quick count was taken and PAX were informed that wer would be breaking into 2 groups a faster pace group and a more casual paced group and to consider which one they want to be in.

The warmup was quick and to the point in order to get the Rucking Started:

5:16– Baseball Warmup – lined up along center curb walking across the lot (2 parking paces plus drive aisle ~ 50’)

  • High Knees
  • But Kickers
  • Karakoe
  • Shuffle
  • Arm Circles

The Thang

5:22– The Ruck

    The Gazelles – Merkin Death March  – NEVERMIND ELIMINATED DUE TO LOW CENSUS

  • Single file ruck with last in line doing 5 merkins before moving to the front of the line.
  • Out and Back 18 minutes

 

Regular Joes – Deconstructed Burpee Ruck Circuit (Blueprints)

  • Shelter – Squats (x10)
  • The T – Leg Thrusters (x10)
  • Left Field – Merkins (x10)
  • N End of Parking Lot – Leg Thrusters (x10)
  • DOUBLE TIME TO NEXT STATION
  • S End of Parking Lot – SSH (x10)
  • Rinse and Repeat (36 minutes) 

Regular joes got 4 Circuits plus 1 lap around the parking lot

 

Clydesdales – In & Out Ruck Ruck Circuit (Ann Arbor & Wet Wipe)

  • Stop and do 10 Merkins (any kind) at three locations (The trail at the bottom of the hill, the power line crossing and the pavilion)
  • 18 minutes

Clydesdales got to the pavilion.

 

If you get back early Ruck around the parking lot with Shuffle on the leg along the tennis courts.

 

5:59 – STARGAZERS

Circle of Trust

COR – 16 PAX

ANNOUNCEMENTS

NOR

Prayer Requests

– Covid to End

COT – nothing prepared but here we go

Thank you to each of you for coming out on this cold day. Getting out of bed at 4:30 is hard enough on a regular day but after 8 consecutive days of Single Digit or Sub Zero temperatures at Post Time it is downright daunting. SO thanks for coming out, for have the fortitude and making the choice to take the Daily Red Pill. NO it is not easy but we don’t get up for easy.

PRAYER:

Dear Heavenly Father

Thank You for this day;

Thank You for these men,

Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life

those who model, those who encourage and those who build up

Help us to take all that we have gained here In The Gloom and give it up for your glory.

Help us to use it to be better Fathers, Husbands, Friends and Neighbors.

In your Son’s Holy name we pray!

AMEN

 

Naked Man Moleskin

Stargazers are a brief but effective practice of Mindfullness that were born of hearing, seeing and talking a fair amount about the subject over several months last year.

Last year while looking for ways to improve performance of the youth hockey team I coach I came across several items about Mindfullness. I heard stories of Trainers who end all their workouts with Athletes doing 10 minutes in a dark room laying there and relaxing. I heard of hockey teams that actually do it a similar exercise in the Locke room after the game. I even had a conversation with my nephew who is an elite Lacrosse player in High School about how they have Mindfullness session after most practices. It turned out not to be practical for a youth team to do regularly but i did it whenever I could find opportunities.

I have to say that I can not take credit for the original idea. Some Q, I think at DT had done a similar activity. I wish I could remember who it was so I can give them credit. Then came my VQ last February. While we were doing Mary I noticed how beautiful the falling snow was. So I decided to end with just laying in the snow and looking at the sky. Taking a moment for Mindfullness.

Now every Q I do ends with at least a minute of Stargazers, and I have even seen other Q’s sneaking into their workouts. I am so happy to se that the PAX are getting at least a Minute of Mindfullness every now and then.

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