10/27/2020 - Dark Tower -
AO: Dark Tower
When: 10/27/2020
PAX:
Number of Pax: 12
Pax Names: Caboose, Cousin Eddie, Dingo, Dorn, Drago, Fargo, Harbaugh, Super 8, Townie, Ziplock,
DR Names:
Number of FNGS: 1
FNG Names: choo choo
QIC: Wine in A Box
Introduction
Picking up the Q from Curds who is sick.
Another day . . . another Q. After walking through DT last night and feeling how slick the bricks were in the cold, I modified the workout to accommodate in case of early morning frost. I also noted the copious amounts of goose shit, and avoided the grass at all costs.
Pulled out one of my favorite Qs I have done with a lot of powerlifting movements. Once Dorn gave me the HC . . . I couldnt let him down with a running-heavy workout. As the HCs rolled in I loved the variety of the PAX that were committing, and the perfect number for what I had in mind.
Despite sleeping like crap and still not 100% on everything we would do . . . I crawled out of bed at 4:15AM to go lead the men of DT through another workout.
Chalk in hand and sandbags unloaded . . . . I stalked the parking lot like Uncle Rico calling out PAX for Q Source volunteers.
LFG
Warm-O-Rama
10 SSH
10 Abe Vigodas
10 Imperial Walkers
10 arm circles front
10 arm circles back
The Thang
Thang 1
Mosey to the 6 bench pavilion overlooking the paddleboats.
DORA to warm up
Partner up.
Partner 1
100 “get ups”. Sit down on the bench, get up not using your arms.
100 Irckins. (Incline merkins)
100 Big Boys situps (only Mary on the menu boys . . . . )
Partner 2
Run along path, around the cafe and back. Timing lent itself to 3-4 chances of each exercise by PAX.
Mosey back to parking lot.
THANG 2
13 stations of pain.
All exercises done AMRAP style, with the exception of the run. The run station serves as the “timer” for the station rotation. I timed the one open run station, as we had 13 stations, and 12 PAX. (Shandy was a late HC pull, and you just never know if Onions will show up or not . . . . what a rascal!)
Station 1- Power snatch with 25 pound sandbag. Explode the sandbag high overhead and walk under it.
Station 2- Power Rows. My homemade rows bar with 2 coupons on it. Wide grip or close grip depending on PAX comfort level.(72 pounds total)
Station 3- Explosive push press. Hold 25 pound sandbag at chest level. Bounce with legs, then throw the sandbag as far as you can.
Station 4- Coupon lunges.
Station 5- Dark Tower chest presses. (Lying down, hold your coupon vertically. Focuses on triceps like a close grip bench press)
Station 6- Run from the top circle down by the circle by the service road near the Carillion. This isnt a sprint, but a good paced mosey. (rough timing on these is 45 seconds to a minute)
Station 7- Spiderman merkins
Station 8- Front raise coupon swings
Station 9- Lying skull crusher tricep extensions
Station 10- Power shrugs. With another double coupon bar, shrug and hold in the top position as long as you can with the 72 pounds
Station 11- Curls with a bar loaded with 50 pounds of sandbags
Station 12- Squats hugging a 25 pound sandbag in front of you
Station 13- Lying lat pullovers with coupons. (felt so nice yesterday I had to include it today too . . . )
Everyone did each station, with a second time at the first station they started at, and ended right at 6AM
Circle of Trust
My theme today was “helping others”.
With Curds feeling sick, and me feeling a little saucy this week, I picked up his 6 and took the Q. Because helping others in their time of need is what we do in F-3. Whether its holding a door open for someone, helping deliver a home bound food delivery for people in need or just doing a good deed for another person, we have opportunities to help others every day. Its up to us to seize those opportunities and act on them. Small acts of kindness and helping others is what makes this world a better place . . . especially in these divided times.
Prayers offered up to Augustus Gloop and family, CVS and Hot Lips’ family, and all those prayers that we silently offer.
Naked Man Moleskin
Coffeeteria at Sparrow Coffee . . . because its better coffee and the blonde that works every morning is super hot.
I loved the variety of the PAX today that showed up. From the twins Drago and Cousin Eddie to my powerlifting guys Super 8 and Dorn . . . . plus everyone in between it promised to be a fun day.
Super 8- I knew you would like todays workout as soon as I saw your HC!
Drago- The silent assassin and site Q. Thanks for having my 6!
Dingo- You get stronger every day, and your dedication to keep showing up is an inspiration to us all.
Cousin Eddie- Finally got to attend one of my Qs! I hope it was all you dreamed of and more.
Dorn- Minimal running, maximum lifting! (Just liked I promised a few weeks ago . . .)
Townie- Wearing short sleeves like a freakin animal. . . .
Harbaugh- Hope you liked the powerlifting beatdown!
Fargo- Appreciate you driving all the way up from Peoria for this today! But seriously, thanks for driving up.
Choo Choo- Back to back days of strength beatdowns AND you biked to DT this morning??? daaaaaaamn
Ziplock and Caboose- Since you post together, dont post on slack together, HC together, and carpool together you get lumped together here too. Way to push through and kick ass. Ziplock, I am amazed at your weight loss, keep up the hard work!!