04/19/2022 - The Complex - Tuesday Boot Camp @ The Complex
AO: The Complex
When: 04/19/2022
PAX:
Number of Pax: 21
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Olaf
Introduction
🔥 💥 ❗Pre-Blast for The Complex  – April 19, 2022 at 5.15 AM ❗💥 🔥
@channel
YHC kindly requests your presence at  tomorrow morning for a full-body beatdown. We will run a little, lift a little, listen to some tunes and get a little stronger. What do you say? Throw that HC in the 🧵 ⬇️. See you in the gloom!
Needs:
Coupons
🧤
👟 for pavement
Respectfully,
@Olaf
Warm-O-Rama
Principles
Disclaimer
WoR:
Arm Circles Forward and Backward – IC to 10
Abe Vigodas – IC to 10
Overhead claps – IC to 10
Calf stretch – Silent 10 count
Goofballs – IC to 10
The Thang
Thang 1 – Orbiting Farmers Carries (10 Minutes/ 5.30)
Thang 2 – Suicide AMRAP Doras (20 Minutes / 5.50)
Runner – 1st light post – 10 merkins / 2nd light post – 10 merkins
Lifter – AMRAP
Shoulder Press
Rocky Balboas
Bent over rows
Goblet Squats
Curls
Monkey Humpers
Skull crushers
Thang 3 – Body-weight work at Pavilion (8 minutes / 5.58)
Shoulder Taps – IC to 20, then 15
Step Ups – IC to 20, then 15
Wall Sits – silent Count to 45, then 30
Irkins – on my down to 20, then 15
Mary at Pavilion
LBCs – IC to 20
Freddie Mercuries – IC to 20
Flutter Kicks – IC to 6 AM
Circle of Trust
First, I want to thank all of the PAX that came out this morning. I know there are always a lot of good options for a morning workout in F3N, and I am humbled that the 20 PAX who came this morning chose The Complex.
Second, the message I wanted to convey today is two-fold: (1) Listen to the Circles of the other PAX; and (2) Words matter.
All of the PAX have something important to say, and all of the PAX, at some point, have shared experiences as fathers, husbands, sons, brothers, etc. It is very likely that some PAX are going through the same things you are, or that some other PAX will go through some things you are going through. Either way, listen to what they have to say. You may learn from them, or they may learn from you.
If I had been listening to other PAX, such as @Giggles who talked previously about words mattering or such as @MiaHamm’s story about two frogs, I would not have said something thoughtless, stupid and hurtful over the weekend to my M. I made a comment that really had no foundation, no point, and was meant to be meaningless. But, the comment was not received in the manner that I intended.
Words matter. Regardless of the intent behind the words, make sure that how the words are intended is the only way they can be interpreted. I didn’t think before I spoke. I said something that I now regret, and if I had taken a quick second to think, I would have made a better decision.
It does not matter what I said. It matters that I said it, and that my Most Important was hurt. I own the stupidity and am dealing with consequences.
Listen and think before you speak, in every context.
Naked Man Moleskin
Again, I am humbled by the 20 men that came out to join me this morning. I saw some newer faces and some regulars. I hope the beatdown sucked in a way that will make you come back for my next Q.
-Olaf