07/25/2020 - Dark Tower - 40th Year Flush
AO: Dark Tower
When: 07/25/2020
PAX:
Number of Pax: 11
Pax Names: Augustus Gloop, Cousin Eddie, Flush, Magellan, Mayhem, Nair, Rainman, Ronda Rousey, TBD, Trailer Park,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is a FREE men’s workout peer-led in a rotating fashion, held 6 days a week at different locations, rain or shine. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary. You are here of your own free will. We always end in a circle of trust. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Warm-A-Rama / Stretch-A-Rama
Motivators (from 10)
Arm Circles Forward IC (count to 10, get bigger after 5)
Arm Circles Backward IC (count to 10, get bigger after 5)
Hamstring Stretches (first to the right, then left, count to 10 each leg)
Toe touches (practice breathing, count to 10 and then try to stretch a little further)
Overhead Claps IC (count to 20)
Seal Claps IC (count to 20)
Burpees (10 count)
Mosey with coupon down to the Quarry, Paddleboat Area
The Thang
Thang 1
Team DORA – Count off to 1’s and 2’s – Team 1 and Team 2.
Overhead Press: 100 reps x each team member; half the team does the exercise; half the team moseys to the covered bridge, does 10 SSH, lunge walks to the other end, 10 Merkins, Bear Crawl back (try to only take up one half of the bridge each direction)
Bent Rows: 200 reps x each team member; same recovery as above
Chest Press: 300 reps x each team member; same recovery as above
Help bring in the 6 with reps.
Thang 2
“40 is just a Number” – Stay together as a group.
Mosey over to the cone. 40 Big Boy Situps. Mosey to the steps – 40 step-ups. Mosey back to the cone. 40 Carolina Drydocks, mosey to the steps – 40 dips. Mosey back to the cone – 40 down, ups. Mosey to the steps – 40 Irkins. Run up the hill at 75% strength, knock out 5 burpees and mosey back down to the cone.
Mary
Hold Plank for 1 minute, 30 seconds to finish.
Circle of Trust
Celebrated 40th birthday with this Q. 40 is just a number. More important what your frame of mind is. Look around. Been paying a lot more attention recently during NOR. There’s a reason why “Respect, respect” is chanted for PAX like @Bob Ross and @Belichick. They don’t let something like age dictate whether or not they are going to post, they embrace where they are at regardless of age. Keep that in mind going forward! Thanks for coming out to celebrate my 40th birthday!
Naked Man Moleskin
N/A