03/11/2021 - The Complex - US Marshall Service Fallen Heros Runk @ The Complex

AO: The Complex

When: 03/11/2021

PAX:

Number of Pax: 18

Pax Names: Ann Arbor, Blueprints, Catheter, Columbus, hot box, Lady Bugs, Marla Hooch, Mia Hamm, Mom's Group, Nair, Poutine, Putz, Sparky, Spork, Tang, Waterfall, Webelos,

DR Names: 0

Number of FNGS: 0

FNG Names: Chachki (not FNG but not in system)

QIC: Blueprints


Introduction

Slept great and woke up before the alarm so I decided to EC with Sparky. We did not quite get 2 but still a good way to start the day.

As I was leaving the house I realized how relaxed I was about this Q. No stress at all. I had my Wienke but had not even looked at it as I knew the entire thing. I had no extra supplies to bring just show up and do the thing. How different this Q was from my first couple where I was so stressed that I barely slept the night before.

I guess it takes 10 Q’s to be total comfortable with the process.

 

Warm-O-Rama

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 

5:16 – Walking Warmup

  • Open the Gate
  • Knee Grabs
  • Arm Circles (forward & back)

The Thang

5:20– US Marshall Service Fallen Hero Run

  • Split into groups (Joes & Clydsdales)
  • 5 laps around the fields
  • Flag will run at the front of each group,
  • STAY TOGETHER!!! 
  • Hand off Flag as Necessary
  • Joes 13 min pace recommended (~9:30 actual)
  • Clydesdales 15 min recommended (14:30 actual)
  • Joes Pick up the Six 

 

5:50 – The Ruck

  • Before you leave – Merkins (x10)
  • Ruck to 2nd Light Pole doing any arm exercise (Cherry Pickers, Circles, Moroccan Night Clubs, Seal Claps, etc.)
  • Lunges (x10) each leg 1
  • Ruck back doing any arm exercise
  • Rinse and repeat until 5:55

5:55 – Stretch

5;59 – Stargazers

Circle of Trust

Nothing prepared (Here is what I think I said) – Get out there and Q.

 

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

Two things:

1 – This was a last minute pivot. I was asked to do the US Marshall Service Fallen Heros Run yesterday and i was more than happy to  accommodate, It is great to be able to support this cause and pay some respect to the men and women who put their life on the line for us. (The Q I had written will be saved for a later date. Prefferably not the day after a Baby Hands upper body scorcher)

2 – Ann Arbor doing the “Open The Gate” walking stretch was possibly one of the funniest things I have seen all year. He had the entire group in stitches. I really wish someone had a video.

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