08/16/2020 - Dark Tower - A Little Southern Comfort
AO: Dark Tower
When: 08/16/2020
PAX:
Number of Pax: 11
Pax Names: Aladdin, Augustus Gloop, Cousin Eddie, Disclaimer, Flush, Quarter Cart, Ronda Rousey, Sweeney Todd, The Mullet, Trailer Park, Wine in a Box,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
The Scene:
As I was driving over to DT, I saw Augustus Gloop and Mayhem doing some EC running. I pulled into the parking lot about 30 minutes early as I wanted to do a dry run of the in between of the first thang.
I took out the Iron Lion site Q flag and my coupons from my car. Saw Flush’s flag already planted at the base of the hill. I’m guessing that was because of the three girls sitting at the top. Time to break up that party, I had plans. I ran the IL flag to the top and while keeping my distance, planted it to the top. I didn’t say anything and ran back down the hill to grab some chalk. I must have scared them off because they were gone before we started.
I ran over to the tower and wrote out the first half of the thang. Saw Flush and Wine in a Box returning from their EC Ruck. It was almost time. Site Q Aladdin pulled in with about 2 minutes to spare. The only one missing was Sweeney Todd
Welcome & Disclaimer
F3 is:
- Free
- Open to ALL men,
- Peer led in a rotating fashion
- Held outdoors rain or shine, heat or cold.
- Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Arm circles IC (4 count) x 10 front and back, when going backwards be sure to have palms upf (something I learned in SC)
Tappy Taps IC (4 count) x 10
Motivators from 10 to the groans of Wine in a Box but it wasn’t 20 so…
The Thang
If you go back to the 1st F General channel on slack and look at the pics I posted, you will see one of a whiteboard. This was the workout I chose to appropriate for today with a Dark Tower twist. On Hilton Head Island, this workout consisted of a run of about 2-300m in between each exercise. Since DT has a hill and bridges, I gave this workout a little something extra.
Bear and Block up the Hill, hold plank for the 6
Sweeney Todd came in hot as we finished the warm-up. He jumped right in with the Bear and Block. As we all held plank for him to reach the top, Ronda Rousey renamed him Sweet Tea for this workout only.
Leave coupons at the top and run to Tower
25 Burpees
Run to bridge, bear crawl across bridge, run to covered bridge, crab walk across covered bridge, run back to Tower
50 Merkins
Run to bridge, bear crawl across bridge, run to covered bridge, crab walk across covered bridge, run back to Tower
75 Box Jumps
Run to bridge, bear crawl across bridge, run to covered bridge, crab walk across covered bridge, run back to Tower
100 Big Boy situps
Run to bridge, bear crawl across bridge, run to covered bridge, crab walk across covered bridge, run back to Tower
Pick up the 6 or hold plank/people’s chair for the 6.
Bernie Sanders back up the hill to your coupons
100 Curls (Colt 75 plus 25 tempo 4 count curls) on Qs up for the first 75 then IC for tempo
75 Goblet Squats on Qs down
Crawl bear down short side of hill, run back up
50 Chest press (on Qs up for first 25, then on the down for a tempo 4 count 25)
25 Overhead press on Qs up
Crawl bear down short side of hill, run back up
6 MoM
Starfish Crunch IC (4 count) x 20
American Hammers IC (4 count) x 20
WHY Plank? (low plank, press your elbows together, spread feet apart) For the remainder of time (about 2-3 minutes)
Circle of Trust
Announcements
See the info only no chatter channel in Slack
Iron Pax 2020 – sign up!
F3 Concierge service – this is an ongoing initiative
Prayers
Mr. Miyagi, Crabgrass, Wet Wipe’s FIL (Big Mike), Cupcake’s friend (Carson), Rusty’s 2.0, Crab Legs new arrival and Cash from Nashville as he transitions and transcends beyond this world.
Naked Man Moleskin
Brotherhood. Dilly Dilly talked about this earlier in the week in his backblast. You should go back and read it. This is something unique to F3 that no other group can share. I experienced this firsthand this past week. While in Hilton Head Island, SC, I thought I would check out the local F3 workouts maybe once or twice. But just like here, once I showed up that first morning for a run club, I was hooked and I had no excuse not to show up every morning. The PAX of F3 Hilton Head were welcoming and inclusive. By the third day, they said I was no longer a visitor. It was fun to see a different part of the nation and see more similarities than differences in our country. I didn’t find out how long some of them have been doing F3 but most of the time, the Q didn’t have a weinke and just executed simple and effective beatdowns. Except for Brutus, he had a cardboard box weinke with visual aids.
Be intentional in all that you do everyday. Let us pray:
Almighty God, bless our nation and make it true to the ideas of freedom and justice and brotherhood for all who make it great. Guard us from war, from fire and wind, from compromise, fear, confusion.
Be close to our leaders; give them vision and courage, as they ponder decisions affecting peace and the future of the world. Make me more deeply aware of my heritage; realizing not only my rights but also my duties and responsibilities as a citizen. Make this great land and all its people know clearly Your will, that they may fulfill the destiny ordained for us in the salvation of the nations, and the restoring of all things in Christ.
Peace,
Cousin Eddie