02/06/2020 - The Complex - Tough Workout on a Tough Day at The Complex
AO: The Complex
When: 02/06/2020
PAX:
Number of Pax: 19
Pax Names: Ann Arbor, Bongo, Brooks, Cousin Eddie, Dr. Ralph, FakeID, Flush, Giggles, Good Hands, HH Gregg, Leuben, Mr. Miyagi, Pizza the Hut, PVC, Spork, Turner, Waterfall, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names: Short Round
QIC: Mr. Miyagi (F3 Naperville)
Introduction
This is the day our brother Noonan will be laid to rest. It’s gonna be a really tough day. I planned a workout with the intention of making it a tough one honoring Noonan.
It was a beautiful morning with a layer of fresh snow disturbed only by the tracks of a few coyotes. When I walked the baseball field, to check for safety and drop some cones, it was very serene and a great chance to think about my friend and reflect on all the good times we shared….
Warm-O-Rama
WOR
Mosey with coupons towards NW baseball field
Bat Wings
Mosey with coupons to right field of NW baseball field
Tempo Squats ICX30
Mosey with coupons to home plate of NW baseball field
Tempo Merkins ICx30
The Thang
4 Coupon Corners
*Run 1 Lap around and back to home plate
*Pick up coupon and run to right field/Corner 1
*Colt 45 2.0’s (15 upright rows/15 bent rows/15 curls) – as a group but OYO on reps
*Run 1 Lap and back to right field
*Pick up coupon and run to center field/Corner 2
*25 Thrusters – as a group but OYO on reps
*Run 1 Lap and back to center field
*Pick up coupon and run to left field/Corner 3
*40 Clock Derkins – as a group but OYO on reps
*Run 1 Lap and back to left field
*Pick up coupon and run to home plate/Corner 4
*30 Blockees – as a group but OYO on reps
1.25 miles ran, .25 of them with coupon
Mosey back to flags
6 MoM
Reverse Crunches while sitting on coupon – ICx20
Shoulder Taps – ICx30
Circle of Trust
We all know Noonan well enough to know that he always made the best of the situation and I know he wants us to make the best of his departure. I shared this poem with the PAX knowing this is want Noonan wants and expects of the men of F3 Naperville…
Feel no guilt in laughter, Noonan’d know how much you care.
Feel no sorrow in a smile that Noonan is not here to share.
You cannot grieve forever; Noonan would not want you to.
Noonan’d hope that you could carry on the way you always do.
So, talk about the good times and the way you showed you cared,
The workouts you spent together, all the happiness you shared.
Let memories surround you, a word someone may say
Will suddenly recapture a time, an hour, a day,
That brings Noonan back as clearly as though he were still here,
And fills you with the feeling that he is always near.
For if you keep those moments, you will never be apart
And Noonan will live forever locked safely within your heart.
We then had a moment of silence for our friend…50 seconds, 1 for every year of Noonan’s life on earth.
We prayed for Noonan, his family as well as HH Greggs mother, Bump and his Family, Party Boy’s father and someone who has slipped my mind…
Naked Man Moleskin
You are my friend Steve…
You will always be my friend…
I love you like a brother…
I will never forget you…
Rest in peace my friend