06/21/2021 - Dark Tower - 6/21/2021 – The Vacation Recovery
AO: Dark Tower
When: 06/21/2021
PAX:
Number of Pax: 7
Pax Names: Augustus Gloop, Goldberg, Radio Flyer, Sam Walton, Townie, Twinning,
DR Names:
Number of FNGS: 0
FNG Names: Bush Push (not in the tracker)
QIC: Sputnik
Introduction
PRE-BLAST – DARK TOWER – AOVQ
Monday, 6/21 at 5:15 AM
Come join me for my Dark Tower VQ and help me shake off the rust from a week of hanging out on a lake in Michigan. We’ll be mostly on the pavement, but won’t neglect the hill. We’ll try a few exercises and ideas I got while on vacation. Bring your coupons and gloves. HC in the thread below.
Warm-O-Rama
Arm circles – IC (forward, reverse, overhead, seal claps) – 10 of each, keep arms raised the entire time.
Tappy Taps – IC – 10
Imperial Walkers – IC – 10
Neck rolls
The Thang
Thang 1 – AMRAP – Intervals
45 seconds on, 15 second rest;
- SSH
- Superman burpees
- Step ups (on coupon)
- Mountain climbers
- LBC’s
- Plank – high, then low
- Squats
- Skaters
- Bear plank shoulder taps
- Bonnie Blairs
Rinse and repeat with 30 second rest between sets.
Mosey with coupon to the circle by the covered bridge.
Thang 2
5-10-15-20
- 5 curls, run a lap around the circle
- 5 curls, 10 should press, run lap around the circle
- 5 curls, 10 should press, 15 dark tower chest press, run lap around the circle
- 5 curls, 10 should press, 15 dark tower chest press, 20 lat pullovers, run lap around the circle
Mosey with coupons to base of the hill
Thang 3 – Blockee Train
Line up side-by-side (3-5 ft apart) in plank position with hands on your coupon facing the bell tower.
Person at bottom of hill does a blockee and then rifle carries past PAX. Once PAX gets to the end of the blockee line, get back into plank position and next PAX goes. Repeat until all PAX reach the top of the hill.
Mary
Got back to the parking lot at 5:59. Plank jacks for 30 seconds and then held plank until 6:00.
Recover, Recover
Circle of Trust
I just got back from a week long trip to the Sister Lakes area of Michigan where I tried to disconnect and recharge. I was kind of successful at disconnecting from work. I reminded the PAX that it was important to take time away from work and actually disconnect in order to recharge and keep accelerating.
Prayed for all those impacted by the tornado in Naperville/Woodridge last night. Took 15 seconds to ourselves to reflect and prepare for the day ahead.
Naked Man Moleskin
Thanks to Augustus Gloop for having the 6 and for all the PAX that came out to help me shake off the rust from my vacation. It felt good to get back.