04/02/2021 - The Complex - Triple Nickel and Leg Burn-uda Triangle

AO: The Complex

When: 04/02/2021

PAX:

Number of Pax: 10

Pax Names: atat, Corningstone, FakeID, Handy Manny, Magellan, Mom's Group, Nair, Powderpuff, Putz, Shandy,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠️🔥PREBLAST- THE COMPLEX – 04/02/21 5:15🔥🛠️🔥

@channel My passport is up to date and I will be making my way out east.  Join YHC as we look to heat up this Good Friday morning at the The Complex.  Price of admission is your grit, determination, and your coupon.  Come get faster, get stronger, get better.  Come Get Some!  HC below.👇

A few weeks ago I was looking at the Q sheet and noticed today’s Q was open at The Complex.  I thought, hey, I have not been there in a LOOOONG time, and it has been even longer since my 1 and only Q there.  I snagged it and was excited to Q with these boys.  I forgot that it was spring break week and right before Easter, so the attendance would be down, but still we ended up with a solid 9 other PAX.

I laid out my Q and went a little light on the shoulders as I was still recovering from Tuesday’s monkey bars at 2 Wolves.  I still laid out a good mix of upper body and a good dose of legs.  I made sure I had my nano speaker charged (keep it small since we will be on the move).

I got up early to make the 20 minute trek out east and headed over.  It was 23 degrees and calm, which made it fairly nice.  On the way there I ran into a heavy patch of fog, but is was short-lived.  I pulled into the parking lot and scouted it out quick.  Nair soon followed and planted the flag.  I stayed in the car to review today’s plan and emerged as cars started to roll in.  Greetings were said and it was time to hit it.

Welcome and Disclaimer provided.

Warm-O-Rama

Warm-up (IC)

  1. SSH (40) 
  2. Good Mornings (15)
  3. Imperial Walkers (16)
  4. Abe Vigodas (16)
  5. Goofballs (20)
  6. Arm Circles (10/10)

The Thang

Thang 1 – Indian Run

  • Indian Run around perimeter of parking lot.

Thang 2 – Triple Nickel

  • 5 HRR Merkins, Bear Crawl 25 yards, 5 Jungle Boy Squats, Crab Walk 25 yards, Repeat 5 Times.  SSH for the 6.

Grab coupon and mosey to softball diamond.

Thang 3 – Thang 1 – Leg Burn-uda Triangle

  • Perform exercise at home plate then perform movement to outfield corner, repeat exercise, mosey with coupon to other outfield corner, perform exercise, then perform movement to home plate.

Round 1

  1. Coupon Back Squats (25) / Run with Coupon

Round 2

  1. Bonnie Blairs (25) each leg =1 / Walking Lunges

Round 3

  1. Coupon Jump Overs (25) / Murder Bunnies 

Due to time constraints, we only had time to do the first leg of round 3. 

Mary (IC)

  1. Outlaws (20)
  2. Pilates 100 (20)
  3. LBCs – high legs (20)
  4. Flutter Kicks (20)
  5. Heel Touches (20)

Circle of Trust

CoR: 10 – No FNG’s

Announcements:  Many were provided by Nair – check out Slack for details

NoR

Prayer Requests:  Small’s family, Fake ID’s parents on their return trip, all those traveling for the holidays and those returning from spring break. 

Closing Comments and Prayer:

Thanks for the opportunity to lead you this morning and for all those that came out to support me and each other today and everyday.

Winners are not people who never fail, they are people that never quit.

You either get bitter or you get better.  It is that simple.  You either take what has been dealt to you and allow it to make you a better person or you allow it to tear you down.  The choice does not belong to fate, it belongs to you.  Everyday we are faced with challenges and hardships.  Life is not about waiting for the storm to pass, but rather learning to dance in the rain.

Closing Prayers offered up.

Naked Man Moleskin

It was nice getting out to an AO I rarely frequent.  As always, a great group of guys there to support each other to better themselves.

Items to note:

AtAt – haven’t worked out with this guy forever.  He was shot out of a cannon on the murder bunnies – crushed it.

Onions – Nowhere to be found.

Powderpuff – informed me that Onions arm hurt too much this morning, so he was a no show.

Shandy – said he may need to modify due to shoulder PT – but I don’t think he did, if so, I didn’t notice

Nair – Delivered a solid Site Q performance

Fake ID – haven’t worked out with this guy forever as well.  He and others pointed out how it wasn’t nice to do Killer Bunnies on Easter weekend (honestly, that correlation never crossed my mind – funny though)

Corningstone, Mom’s Group – It was great to meet and crush today’s workout with you.

Magellan, Putz, Shandy, Nair, Powderpuff – Great push today and nice chatting at coffee

Nice work men.  It was a pleasure working out with you and I will try to get back out there more often.

Until next time – Handy Manny

Leave a Reply