01/07/2020 - Dark Tower - 1/7/20 Dark Tower Chest Beatdown
AO: Dark Tower
When: 01/07/2020
PAX:
Number of Pax: 12
Pax Names: Aflac, Bjorn, Cupcake, Curds, Hootie, Huskie, McMountie, Moriarty, Shandy, Snart, Townie, Twinning,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Bjorn
Introduction
Welcome to F3, this is a free mens workout to all men led in a rotating fashion rain or shine. I am not a professional, I’m not aware of any injuries, all exercises are merely suggestions.
Warm-O-Rama
25 SSH in Cadence
Arms behind your back and lift up to stretch stretch and shoulders
Arm behind your back pull down on elbow to stretch shoulders
Standing hamstring stretch
imperial walkers 20 in cadence
The Thang
Thang 1: Dora
Partner 1 runs up the hill from tower, other partner does following exercises. Switch when partner gets back from the hill.
200 merkins
200 bent over rows
200 Plyometrics incline pushups at tower steps
200 Chest press
Thang 2
At tower: 10 Box jump burpees,
Run to west bridge 20 merkins
Run to east bridge 20 pullups or until failure. Once you fail, finish your 20 with rows on the side of the bridge, feet on the bottom railing.
Mary
Triangle stretch 5 breaths, wrap arm around your back to open up your chest.
Plank series
-30 shoulder taps in candence
-hold mid plank for 30 seconds
Circle of Trust
I’ve been getting CoT wisdom from one of my favorite movies, Joe Dirt my past few Q’s so I think I’m gonna keep the ball rolling. To Quote Joe Dirt, “You gotta keep on keepin on, and you can’t have NO in your heart.” This really comes to mind when I think of F3. I am about to hit my 200th post and there is no way I would have kept on keeping on without the support of F3 Naperville. I’ve tried to workout in the mornings prior to F3 and would hit snooze more often than I would make it to the gym. Thank you all for the support. THrough F3 I’ve also learned the power mind has over performance. In closing, we can get that second wind or complete things we didn’t think possible if we get “I CAN’T” out of our heads.
Naked Man Moleskin
N/A