01/21/2021 - The Complex - Where does time go!?
AO: The Complex
When: 01/21/2021
PAX:
Number of Pax: 27
Pax Names: Ann Arbor, atat, Belichick, Blueprints, Bunyan, Columbus, Ebeneezer, Encryption Key, Giggles, Huskie, Magellan, Marla Hooch, Mom's Group, Nair, Putz, Radio Flyer, Random (Tang 2.0), Smokey, Sparky, Spork, Sweet Gherkins, Tang, Turner, Waterfall, Webelos, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Box
Introduction
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
Please remain aware of our spacing with our new concerns regarding Covid 19.
F3 workouts always end in a COT.
This is a RUCK Q!!
I arrived early.. about 4:45 for an EC ruck. It was a balmy 16 degrees, but no wind made it not so bad. Sparky, Magellan and Webelos joined me. I wanted to get an idea how the snow/ice had affected the paths, etc. We covered just under 2 miles. We also learned that sticking to the fields/grass was the best move. Not worth anyone slipping on the paths.
Warm-O-Rama
Rucks on the pavement.
Motivators from 5
Air squats – slow IC 15
4 count slow merkins IC 15
Arm circles forward/reverse IC
And off we went!
The Thang
We rucked up and headed north in the parking lot toward the path. We took the path all the way around and back to the south past the pavilion and dropped into the fields just before entering the forest preserve. The mumblechatter was real.
When we made it to the soccer field under the power lines we partnered up and lined up along the goal line.
PT 1:
Partner 1 – Ruck Bear crawl out 20 paces down the soccer field (every time your right hand went forward counted as 1)
Partner 2 – Ruck walking lunge in the same direction
When partner 1 made his 20 paces he walked back and relieved partner 2. Partner 2 now completed 20 Bear crawl paces while partner 1 lunge walked. The partners continued this rotation until they made it the full length of the soccer field.
PAX that finished early held plank for the 6.
When all the PAX were in everyone stayed in plank position and completed about 10 Ruck Manmakers (Merkin/2 shoulder taps/merkin = 1). I lost count here so we went until I figured they had enough.
Back on our feet and we continued marching.
A short distance later we circled up.
PT 2:
25 Front Ruck Get-ups
Each PAX placed their ruck on their chest and had to go from their back to a standing position… 25 times. There may have been some groans at this point…
Back on the march to the East.
We walked all the way to Naper Blvd. and turned left (North) back towards the parking lot until we reached a small hill.
PT 3:
Each PAX bear crawled up the hill and reverse lunge walked down the hill. Twice.
Back on the move.
We meandered around The Complex grounds, past the pavilion, between the baseball fields, up hills, down hills, and eventually made our way back to the parking lot. We circled up.
PT4:
40 Ruck swings OYO
Enough time for 4-5 minutes of Mary.
Ruck overhead Big Boy Sit ups 20
Ruck overhead flutter kicks IC
Ruck American Hammers IC
6:00 Recover, recover!
Circle of Trust
Where does the time go!? Today marks the day I became a father 9 years ago. My oldest turns 9. It’s very emotional for my M and I as we struggled with infertility for almost 4 years. After what seemed like a million doctors appointments and a lot of tears he was finally born. What a joyous day!
I actually got a bit choked up explaining all this. One of the things that I love about being a parent with my wife is this new laugh of hers that seemed to be created through her motherhood. To this day every time one of the kids makes her laugh it melts my heart.
So, in theory we’re half way done raising our son should he go off to college at 18… and that thought is insane! Make the time count fellas. Put away the phones or whatever distraction you might have and just be with your families. As everyone says, it goes way to fast.
Prayers were lifted up.
Hot Box out…
Naked Man Moleskin
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