06/25/2020 - Dark Tower - 6/25 Dark Tower
AO: Dark Tower
When: 06/25/2020
PAX:
Number of Pax: 14
Pax Names: @@, Bjorn, Bongo, Boone's Farm, Harley, hot box, Jackie Chiles, Ozark, Radio Flyer, Rainman, Serena, Smalls, Sweeney Todd, Tonka,
DR Names:
Number of FNGS: 0
FNG Names: n/a
QIC: Tonka
Introduction
Picked Harley up at 4:52 to clown car our way to DT. Arrived to a nice crisp 60s degrees at 5:07. PAX were already there ready to start their day right. Promised was made to burn 450 calories without running…
Warm-O-Rama
Warm up 5:15-5:20
Neck roll 10 each way
batwings x10 IC-Arm circles forward/reverse, seal claps and o/h claps
butt kickers x 10 IC
The Thang
Thang 1-On Mes-5:20-5:25
All counts are up/down by YHC PAX count the number of reps. Each of the following are down for approx 45-1 minute each.
-up/downs
-shuffle and Bobby Hurleys
-jump SquatS
-Merkins
Coupon Mosey 5:25-5:30 to bridge
Thang 2-5:30-5:40
Pull up/dead hang/burpees at bridge
All Pax start at 2 Q calls up and down for pull up. Then count dead hang. In between sets PAX OYO 5 burpees sets as follows:
2 Pull Up/30 sec
4 Pull Ups/25 Sec
6 Pull Ups/20 sec
8 pull ups/15sec
10 pull ups/ 10 sec
Option side pull, Cusak with coupon for dead hang
Mosey back to field Kitchen sink
Thang 3-Kitchen Sink-45 sec exercise with 2 breaks in between. In order (Chest press, skull crushers, big boy, superman, mountain climbers, curls, coupon swings, burpees, recover (10 sec), bonnie blairs, rdl, antonio browns, upright row, burpees, recover (20 sec), reverse curls, calf raises, left arm bent over row, right arm bent over row, overhead tricep ext, burpees)
Mary-
MP ab work
Circle of Trust
Embrace the suck. Recognize where some of your weaknesses are and find a way to slaughter the low hanging fruit. Then chop away at the tree to slaughter another low hanging fruit. We will never be perfect but the continued path we are all on is paving the way for the future FNGs, our 2.0s/Ms and our society. Recognize that our personal and organizational strive makes an impact and never settle.
When your head starts playing games use the Jocko saying “Good”
Didn’t get promoted? Good… More time to get better.
Didn’t get funded? Good… We own more of the company.
Didn’t get the job you wanted? Good… Go out, gain more experience, and build a better resume.
Got injured? Good… Needed a break from training.
Got tapped out? Good… It’s better to tap out in training than tap out on the street.
Got beat? Good… We learned.
Unexpected problems? Good… We have to figure out a solutions
Naked Man Moleskin
Needed to provide a little more rest during the pull ups/dead hang. was done too quick so had to throw a little more at the PAX. They answered.
About those calories. Had YHC started his tracker during warm ups and not during THANG 1 we would have hit it. Instead we were at 440.