03/02/2020 - Dark Tower - 3/2 Monday Gunday at Dark Tower
AO: Dark Tower
When: 03/02/2020
PAX:
Number of Pax: 23
Pax Names: afib, atat, Backdraft, Bjorn, Cannoli, Curds, Elway, FakeID, Hootie, Huskie, Jackie Chiles, Muggsy, Pizza the Hut, Putz, Quarter Cart, Rooney, Smalls, Smokey, Townie, Turner, Woodwind,
DR Names:
Number of FNGS: 1
FNG Names: Cable Guy
QIC: TBD
Introduction
Weather: Mild, perfect conditions for vein exposure
Sleeveless Pax: 1 (Quarter Cart)
Music: TBD Exclusive “Swole Jams Volume 1”
Miles Logged: N/A
It was truly an honor to lead these bada** HIMs this morning…even Curds
Warm-O-Rama
YHC Pulled up to to the parking lot where Backdraft was loosening up by shrugging cars in the lot.
Pax circled up, music started, disclaimer and core values read, mumblechat encouraged and it was time to warm up and get the party started
Side Straddle Hops x25
Arm Circles – side – x 15 each, across x15, Overhead x15a
Slow Tricep Extensions x 10 (Rinse and repeat)
Slow Curls x 10
Curb Merkins OYO x50
Pax Grabbed their coupons and slowseyed on over to the Tower
The Thang
Pax circled up at the base of the tower and instructions were given. Reiterated that today’s workout would be nothing fancy just an old fashioned upper body beatdown with lots of mumblechat and bumpin jams. YHC will call out the exercises and as a group we will complete as many as possible within 1 minute, rest for 15 seconds, then move on to the next one. exercise
On the side of the circle, there is an area set up called “The Yard” with sets of barbells and dumbbells. While the large group of pax are performing exercises, 3 pax will veer off to the yard and complete 15 barbell curls, 15 barbell raises and 15 dumbbell curls).
Dips – 3 rounds (1 min each)
Shoulder press – 2 rounds (1 min each)
Ranger Merkins – 2 rounds (1 min each)
Curls (1 min)
Hammer Curls – (1 min)
Carolina Dry Docks – 2 rounds (1 min)
Chest press – 2 rounds (1 min each)
Antonio Browns (Coupon switch and grab) 2 rounds (1 min)
Skull crushers 2 rounds (1 min)
2 coupon shrug alternating with LBCs (1 min)
Finished with a 1 minute blast of Tricep Extensions
Circle of Trust
Went through announcements (Feed My Starting Children 3/2, Loaves and Fishes 3/26, CPR Training, OCR Race).
Prayers for FacePlant family getting back from the hospital And also for some of the injured Pax. JC revealed he was out of the doghouse with his M, so our prayers last week were successful Somehow I think his time out of the doghouse will be short lived
Today was my first Q since the passing of Noonan and not a day goes buy where I don’t think about him and pray for his family. He was a gun day fixture and it is important to that we continue to remember his legacy and the impact he had on us. The dude brought it everyday and his grit, kindness and generosity have left a lasting impression on me (I know you are flexing down on us from Heaven brother).
TBD Out
Naked Man Moleskin
Thanks again to all of you that attended, it was an honor to lead you and get my swole on alongside you brothers