09/02/2022 - Dark Tower - 100 Rep Challenge for 100th Post
AO: Dark Tower
When: 09/02/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Gamecock
Introduction
Pre-Blast – Dark Tower – Friday 9.2.22 – 5:15AM
Get Labor Day Weekend started off the right way! You are cordially invited to Dark Tower tomorrow morning help me celebrate reaching 100 Posts in F3Naperville!
Bring your coupons, gloves, and shoes for all surfaces. I’m planning for a good mix of lifting and cardio tomorrow. If you need to make up your IronPax, check out another AO (I’m not doing it again!).
Drop those HCs in the thread below and LFG!
Warm-O-Rama
F3 Disclaimer:
- Free of Charge, Open to all Men, Held outdoors rain or shine, peer led in a rotating fashion (I am not a professional so modify as necessary), and Ends in a Circle of Trust.
Warm-o-rama:
- Tappy Taps – 10
- SSH – 25
- Mosey around Parking Lot
The Thang
Thang 1: Wilt Chamberlains – Named for Wilts NBA record 100 pt game.
Space cones 100 ft. apart. Length of basketball court. Done OYO
- Line up at first cone do 100 LBCs then run to second cone
- 100 Bobby Hurleys at second cone and run back to first cone. Hold Plank for the Six.
- 100 Flutter kicks(50 each leg) at first cone then run to second cone
- 100 High Knees (50 each leg) and run gack to the first cone. Hold Plank for the Six.
Thang 2: All About the Benjamins – because each part ends with 100 Reps of Chest Exercises and 100 Lunges
Each part equals 100, that’s why “the Benjamins”. This is OYO
- 50 Chest Press with the Coupon
- 25 walking Lunges
- 50 Mountain Climbers
- 25 Walking Lunges
- Run Loop around Bridges
- 50 Chest Press with the Coupon
- 25 walking Lunges
- 50 Mountain Climbers
- 25 Walking Lunges
- Run Loop around Bridges
Thang 3: 100 Rep Coupon Circuit – In Teams
Separated PAX into teams of 4 or 5. Each Pax will do 100 Reps of the following Exercises. When the 1st PAX reaches 100 reps in that team, all PAX in that team are done with that exercise and will run a Bridge to Bridge Loop. Once a PAX completes the 100 Reps first, on the next rotations, his reps don’t count. Once a different PAX hits 100 reps, the team will end the second rotation and run a bridge to bridge loop.
- Curls – Run Loop As A Team
- Rows – Run Loop As A Team
- Shoulder Shrugs– Run Loop As A Team
- Squats with Coupon– Run Loop As A Team (We hit 6:00AM before completing this rotation).
- Dips– Run Loop As A Team
- Side Straddle Hops– Run Loop As A Team
Circle of Trust
Something I saw on a coffee cup that has had me thinking lately:
“If not you, then who?”
That quote on the coffee cup is meant to inspire people to take action now and to not wait for someone else to step up. I like that. I feel good when I take things on headfirst.
But I don’t always do it and I need reminders like that coffee cup. The world of technology and remote working makes it easy very to get disengaged, isolated, and be a follower.
Coming to F3 with all of you men is like that coffee cup reminding me to be a leader. I’m grateful for all of you guys and the push you give me.
PAX:
Putt Putt, Crash, Bjorn, Brooks, Serena, Dial Up, Gordon’s, Twinning, Big GONG, Squeaks, Smooch, Harbaugh, Pork Chop, Twilight, Skilling, Snowden, Snaggletooth, Whopper Jr.
Naked Man Moleskin
I felt a lot of gratitude for the guys who came out to help me celebrate my 100th Post at F3 and thanked everyone who made it out.