12/28/2021 - The Complex - WW 3 Year Anniversary
AO: The Complex
When: 12/28/2021
PAX:
Number of Pax: 11
Pax Names: Wet Wipe,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Wet Wipe
Introduction
Pre Blast for The Complex
Come out to The Complex tomorrow @5:15. You need your coupons as we will continue the holiday party. We have two VQ’s tomorrow so try to attend one of those, but if you need to stay local HC in the thread.
Also get on the Q sheet and fill a spot.
Conditions: 31* cold temperature, but it was dry.
11 PAX were in attendance.
Warm-O-Rama
Read F3 Disclaimer
Warm Up
Motivators from 7
Elbow Pulls (10)
Chest Pulls (10)
Hurdlers (10)
Calf (10)
The Thang
Amrap (90 Seconds)
Exercises
- Mericans
- Big Boys
- Upright Rows
Relay Race-Hold Plank
4. Squats
5. Coupon Swings
6. Skull Crushers
Relay Race-Hold Squat
7. Curls
8. Over Head Press
9. Chest Press
Relay Race-Hold Boat
Circle of Trust
CoR
Announcements
NoR
CoT- I shared two quotes that speak to me personally.
Naked Man Moleskin
Quote 1:
Grief never ends, but it changes.
It’s a passage, not a place to stay.
Grief is not a sign of weakness, nor a lack of faith…..
It is the price of love.
Quote 2:
As a coach, I care less about your potential and more about what you do with it.
The world is full of gifted under-achievers.
Don’t waste your gift.