02/20/2021 - Dark Tower - 2-20-21 F3 Dark Tower

AO: Dark Tower

When: 02/20/2021

PAX:

Number of Pax: 10

Pax Names: Augustus Gloop, Dingo, Disclaimer, Harbaugh, Moonlight, Radio Flyer, Sun Devil, Sweeney Todd, Tiny Dancer, Wide Right,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Bobby Fischer


Introduction

4AM Alarm was the start of the day for me to prepare the 6:30AM Bootcamp at Dark Tower.  I had 10 HIM’s committed for this epic “Perls on a String” workout .  Luck for me I was well prepared the night before so all to do was to bundle up for ZERO degree weather and hit the road.

Set-up included pre-walking the entire course with a distance wheel to ensure my cone and flag placement was spot on.  200 ft spacing between cones and 200 ft spacing between flags.  This took about an hour, leaving me 20-25 minutes to warm up and get a little .85 mile EC prior to the BootCamp 6:30AM Hard start.

Was a little Jelly as the Men (Augustus Gloop, Wide Right and Harbaugh) headed out for their EC Run.  Kudo’s to you Gentlemen and your consistent  commitment.

Warm-O-Rama

Motivators from 5

15 Good Morning IC

20 Goofballs IC

Parking lot Mosey

5 Burpees OYO

Grabbed Coupons and moseyed to the base of the HILL…

The Thang

12 Station Perl on a Sting!

Course was long 2,400 feet to be exact…

Paired the Men up in 4 Teams of two and 1 team of three.

Gave the following instructions.  Each team was to bring (1 coupon) with them unless you are the team of 3 then you brought (2 coupons) with you.

As mentioned previously from the start point 100ft was a cone placement, away from the cone was a flag placement, repeating cone, flag, cone flag circling the entire AO of Dark tower.

Flags were numbered from 1-12.

For the pain…..

Each team started by traveling to each cone.  One partner bear crawled the 100ft while the other John Cusack’d behind them.  Once arriving to the cone the team of two did motivators from 5.  Once complete the partners switched roles of bear crawling and John Cusacking and continued further down the course another 100ft to Flag one.  This is where they had 3 exercises (2) for body weight and (1) that required the coupon.  Each person had to complete all 3 exercise prior to moving on.  This means of travel continued throughout the entire course.

To avoid congestion I had half the pax got towards Flag-1 and the other half start in reverse and head to Flag-12.  All teams finished 6- 8 locations before running out time.  All Men grabbed flags, cones and made it back for 6-mom with 4 minutes to spare.

In those 4 minutes we did Flutter kicks 15IC, LBC 15IC and finished with a 5 count Merkin Ring of fire.

Below is the 12 pain stations (Italics was coupon required exercise)

Flag-1

  • 20 Merkins
  • 20 Mountain Climbers
  • 20 Curls

Flag-2

  • 30 LBC’s
  • 20 Bonnie Blairs
  • 20 Bent over Rows

Flag-3

  • 20 Squats
  • 10 Burpees
  • 20 Shoulder Press

Flag-4

  • 20 Bobby Hurley’s
  • 20 Big Boy Sit-ups
  • 20 Alpo’s

Flag-5

  • 20 Plank Jacks
  • 15 Inch Worm Merkins
  • 15 Thrusters

Flag-6

  • 20 Carolina Dry Docks
  • 20 American Hammers
  • 20 Goblet Squats

Flag-7

  • 20 Groiners
  • 20 Overhead Claps
  • 10 Hydraulics with Coupon

Flag-8

  • 30 Plank Shoulder Taps
  • 20 Lunges (ea. leg is 1)
  • 30 Chest Press

Flag-9

  • 20 Diamond Merkins
  • 40 Flutter Kicks
  • 10 Blockies

Flag-10

  • 30 Heel Touches (1 ea. heel)
  • 20 Smurf Jacks
  • 10 Skull Crushers

Flag-11

  • 20 Air Squats
  • 40 Mountain Climbers (ea. leg is 1)
  • 15 Coupon Swings

Flag-12

  • 20 Jump Squats
  • 40 LBC’s
  • 20 Curls

Circle of Trust

COT was short and sweet.  C.O.R and N.O.R. was completed followed by a quick speech on Appreciation. This was the topic that weighs heavy on my mind with every BC I attend or lead.  I expressed to the men to appreciate all they have, their families, their health and the MEN of F3.  I appreciate all of them making the commitment to get up ITG and commit to a hard workout.  Their effort is not only making them a better man than they were yesterday but also making the men around them better as well.  I gave major Kudo’s to the men that continue to EC prior to their workouts.  Being one of them I can appreciate the double tap as in doing so makes the Boot Camps even harder.  We finished with the Lords Prayer, got a quick pic then departed.  Some headed for Coffeteria while others headed home to continue their day.

Naked Man Moleskin

It’s always a pleasure to LEAD the MEN of F3.  I take great appreciation in this, and choose to commit and deliver a well organized Q.  I hope you all Enjoyed this Beat Down as well I did.  So…..  For all of you that didn’t attend???  Take caution the next time you see my Pre-Blast stating that “you will SAY ANYTHING, while your partner BEAR’s all he’s got”

UGGG…. My Shoulders and back are killing me… LOL

Thank you to the 10 HIMS that endured this workout.  I didn’t know what to expect, but was quite pleased with the 700 calorie burn this Perl on a String gave us…. – Bobby Fisher –

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