01/17/2020 - The Complex - Tour de Complex a la babysharknado eh

AO: The Complex

When: 01/17/2020

PAX:

Number of Pax: 24

Pax Names: Ann Arbor, Bjorn, Blueprints, Bongo, Cousin Eddie, Curds, Flatliner, Flush, Giggles, Marla Hooch, Moriarty, Muggsy, No Filter, Percy, Pizza the Hut, Putz, RoachCoach, Sesame Street, Smalls, Sparky, TPS Report, Turner, Woodwind,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Poutine


Introduction

WELCOME TO F3.

This is a free workout, open to all men, no matter the elements.

It is peer led group in a rotating fashion. Ends in a Circle of Trust.

I am not a professional. Please modify as necessary, push yourself but don’t hurt yourself.

And don’t the F3 Credo is: Leave no man behind and leave no man where you find him. Pick up and push the 6!

 

And chilly morn of about 12 degrees F but little wind, the pax got warm real fast. 20 pax followed the Q, 4 stayed behind for a MASH unit workout but joined us where they could.

Oh and it was a FREAKIN’ RECORD BREAKING week at the Complex, 115 pax over the 4 workouts.

BOOYAA, EH!

Warm-O-Rama

Seal claps/overhead claps/moroccan nightclubs IC

Apolo’s (think speed skating) IC

Sky highs/down lows IC

Pulse squats/3 levels x 2 IC

The Thang

THANG 1:  Group Run  w/stops, long way to the pavilion

STOPs/Together 1st 4

  • 20 Plank Jack Merkins
  • 20 Mountain Climber Plank Jacks
  • 20 WWII’s (or is it WWI’s?
  • 20 groin stretch Big Boys
  • AYG to the Pavillion (further than I/we thought)

THANG 2: Baby Sharknado – pavilion start point.  

  • 12 stationary durkin inchworms, then run to flags and back.
  • 15 jump squats, then run to flags and back.
  • 20 half burpees, then run to flags and back.
  • 25 durkins, then run to flags and back.

THANG 3: 11’s on the hill

  • Top – Monkey Thumpers – 1 leg is half – crab walk down
  • Bottom – Bonnie Blairs – run backwards up

MARY:

  • Reverse plank hold, then humpers IC, then hold
  • Reg plank on elbows 1 min hold
  • Reverse plank hold, then leg kicks, each leg up IC
  • Reg plank on elbows 1 min hold

Circle of Trust

It is really cool to be part of F3, great to be among a collective group of men who are not only missioned to better themselves but our families and communities. The things we are capable of together was highlighted again this week. Yes, just a friendly competition against F3 Louisville but when a man who is free to lead and is part of a strong group of men, it really reminded me part of the bigger picture of why we all love this and what many of us had been missing…..It’s the push. Being pushed, doing the pushing all to be better – none of us, or few of us anyway, really like getting up before 5A most days of the week, but we do it because we are all pushed by the collective group one way or the other to do it. My M asked yesterday morning if I was okay?  I was being a grump a little short with the kids getting ready in the morn, just off in general….the difference? I missed yesterdays post, one day, and I felt like a schmuck lol, it was the only day this week I got more than 5 hours sleep and I was acting as though it was the only day I didn’t. Powerful thing we have going on here brothers. I feel blessed to be pushed by you guys, blessed to be pushing you back, much stronger with you then without.

Naked Man Moleskin

Quite of the day….

“man, how is Poutine cramming this much misery into such a short period of time.”…Curds

Time flies when having fun.

 

OH and did you hear????  115 PAX!!!!!

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