11/20/2020 - Dark Tower - 11/20/20 – Dark Tower – Nonstop Movement
AO: Dark Tower
When: 11/20/2020
PAX:
Number of Pax: 20
Pax Names: Aladdin, Appletini, Blow Dry, Bongo, Boxcutter, Curds, Dingo, FakeID, Frank The Tank, Harbaugh, Hootie, Jackie Chiles, Leuben, Serena, Shandy, Sun Devil, Sweeney Todd, Tailspin, Thumb Drive,
DR Names:
Number of FNGS:
FNG Names:
QIC: Augustus Gloop
Introduction
It was a beautiful Friday morning. Nice 50 degrees, clear skies and a slight breeze.
Promised the PAX a full 45 minutes of movement, no coupons needed and was determined to get it…
With a few PAX coming in hot, we circled up for WoR
F3 Intro and Disclaimer:
Open to all men
Free workout
Held outdoors
Led in peer rotating fashion
Ends in CoT
I am not aware of your past or present injuries, please modify as needed. Additional precautions related to COVID are to be taken during the workout.
Warm-O-Rama
WoR
20 x SSH
10 x Abe Vigodas
10 x Arm Circles – both forward and backward
Mosey to the Riverwalk Amphitheater for Thang 1
The Thang
Thang 1 – Plank Walks around Amphitheater Steps
Starting at the top step, PAX started in plank position with feet on step and hands in grass. Plank walked the distance of top step. Moved down to second step and plank walked back. Moved down to third step and plank walked back.
3 Steps completed by all PAX – SSH till the 6 completed
Mosey to Park District building lot along Riverwalk
Thang 2 – Riverwalk PT/Run Circuit
Starting in Park District parking lot, PT/Run circuit OYO.
10 Burpees
15 Merkins
20 Big Boys
25 Hydraulics
Run 1/4 mile loop around Park District Building up to Jackson Ave. At Jackson Ave lot entrance, cones marked 100M sprint back to start.
Rinse and repeat reps decreasing by 2 each loop.
Once complete, mosey back up to Rotary Hill Lot to MoM.
MoM
20 x Squishy Frogs
25 x Flutter Kicks
25 x American Hammers
Hold Low Plank
Circle of Trust
Diversity and inclusion was the message. F3 is a great example of diversity and inclusion. Free and open to ALL men. All are welcome and no one turned away. This is an important and impressive group trait that we need to continue to communicate and spread to our communities, groups and families.
It seems these days, there are many issues and beliefs that seek to divide and separate communities. Living this message of inclusion and diversity every day hopefully helps open minds and hearts to bring others together and move forward stronger.
It is my belief, F3 is as strong as it is today because of this inclusion mindset.
#strongertogether
Prayers for Frank the Tank’s family.
Naked Man Moleskin
Coffetteria AAR identified opportunity for improved leadership. Cadence counting and cleaning up reps would help deliver a smooth workout for all PAX.
Continuing to improve and work on myself as a leader in F3 will help others in the same. My goal is to provide a seamless and challenging workout for all PAX. Will continue down this path…
Thankful for all the PAX that came out to push me to be in fitness as well as leadership.