05/30/2020 - Dark Tower -
AO: Dark Tower
When: 05/30/2020
PAX:
Number of Pax: 13
Pax Names: @@, Baby Hands, Hootie, House Arrest, Super 8, TBD, The Cornbread,
DR Names:
Number of FNGS: 2
FNG Names: Bunny Hill, GameBoy, (non- fngs attended- Statesville, Aladdin, Porch Pirate)
QIC: Cannoli
Introduction
Disclaimer:
Welcome to F3. This is a free, men’s bootcamp. I am not a professional, you are here on your own freewill. F3 is free to all men, led in a rotating fashion, outdoors rain or shine and ends with a circle of trust.
New social distancing guidelines- 15 ft apart; be mindful of one another.
Let’s work hard, play hard and have fun. Push yourself, don’t wreck yourself. Modify if necessary. Introduce FNGs.
Warm-O-Rama
Stretches
- Stretch down and touch toes- hold for 8 seconds
- Stretch down to the far right- 8 seconds, same for left- 8 seconds
- Arm left to right- hold for 8 seconds, Arm right to left- hold for 8 seconds
- Both legs- 1 at a time- 8 seconds each
Bat Wings -20X- IC
Tappy Taps-15X- IC
Abe Vigoda-15X-IC
SSH- 25X-IC
Imperial Walkers-50X-IC
Split into two groups. TBD took group 1, I took group 2.
The Thang
PART 1 – blackjack – OYO
merkins (1) – moosey- (LBCs 20)
everything has to add up to 21
hold for six
PART 2 – OYO
Bottom of the hill- 50 chest presses; Lunge to the top of the hill; 25 squats at the top
40 curls; Lunge to the top of the hill; 20 squats at the top
30 chest presses; lunge to the top of the hill 15 squats at the top ups
20 curls; lunge to the top of the hill, 10 squats at the top
10 chest presses; lunge to the top of the hill, 5 squats at the top
Hold plank for six
<head to the tower>
PART 3- DORA– OYO
25 burpees
50 dips
100 curls
200 squats
Merry
- Ankle Taps- 15x – @@ helped with the count
- Flutter Kicks- 15 X
- Freddie Mercury- 25X * call out for assistance with count
- American hammers- 30X – Baby Hands helped with the count.
- Planks around the circle- everyone did 5. I did 5 military clap style ones.
Circle of Trust
Welcomed and named our 2 FNGs- Bunny Hill (Nick Rentas) and GameBoy (PJ Gabel)
My main message was that of being thankful to my F3 brothers for all of the support I have recieved. As many are aware, back in November I took a major step to partake in an intense, dr. monitored keto diet with my M. As a token of support, I was temporarily nicknamed to Broccolini at a Q led by TBD a Saturday in early November 2019. The amount of support has kept me motivated to be strong on this diet and to build towards a new healthier lifestyle. I have lost 50 pounds and my goal is to keep it off and never see 200 LB mark again. I could have not done it without you guys.
Thank all of you again.
Naked Man Moleskin
Take some small steps to better yourself, and be thankful to those that are there for you. Be that person as well when someone might need your help.