04/13/2021 - Dark Tower - A String of Pearls
AO: Dark Tower
When: 04/13/2021
PAX:
Number of Pax: 8
Pax Names: Bongo, Columbus, Cousin Eddie, Dingo, Drago, Harbaugh, Patchouli, Radio Flyer,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
You know what YHC hasn’t done in a while? Pearls on a string. So that’s what I’m going to stir up for tomorrow. NO COUPONS needed. We will be on the move. All surfaces. HC in the thread if it pleases you.
The Scene: Chilly 40 degrees. Rolled in at 5:03, no one there yet. That’s ok. Planted the flag. Took a last look at the weinke. Cars started rolling in. Time to go!
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
Triangle Taps (4 count) IC x 20 – felt a twinge in my back about halfway through this…better watch that.
Patchouli came flying in hot. But there was something different….
Trunk Rotation (4 count) IC x 10 each way
Motivators from 8
Mosey to first stop
During the mosey, I heard Bongo say, “shave” and there it was, Patchouli was missing the hairy part of his face. He looked 10 years younger.
The Thang
A String of Pearls
Bear crawl across bridge
SSH for 6
Continue to mosey to park
SSH for 6
Park with benches or tables
Hail Mary – each person does 25 dips – using the bench, one person planking on ground, second person with his legs on first’s back doing dips with hands on bench. Flapjack.
Mosey to….
Covered Bridge
SSH for 6
Duck walk across, Sneaky Gorilla walk back
Mosey to…
Cat in the Hat Statue
SSH for 6
5 Burpees, sprint to next corner, 5 Burpees, 10 Merkins, sprint to next corner, 5 Burpees, 10 Merkins, 15 Squats, sprint to start, 5 Burpees, 10 Merkins, 15 Squats, 20 4-count LBCs
Mosey to…
Amphitheater
SSH for 6
Partner 1: Broad jump/Box jump to the top and box jump/broad jump down while Partner 2 does Monkey Humpers, then flapjack. Do this twice.
Partner 1: Raccoon crawl one row, run down while Partner 2 does Daft Punk at the bottom (around the world lunge – right leg FW, right leg to the right, righ leg back, left leg back, left leg to the left, left leg FW, repeat), then flapjack. Do this twice.
SSH for the 6
Mosey to hill. At the top, hold plank for the 6.
Mosey down to parking lot for…
Mary
Dr. W – (IC) 8 count x 10 – (Dolly,Rosalita,W) – start on you 6 with feet slightly raised off the ground. 1 – is legs apart. 2 – is legs together. 3 – raise legs to 45-60 degrees. 4 – is legs apart. 5 – is reach through your legs with your hands forming the W. 6 – is back down. 7 – is legs together. 8 – (count) is legs down.
Blades of Steel IC (4 count) x 10 – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
Circle of Trust
Announcements
See info only no chatter
Mystery Q (shhh YHC) at the Wood this Saturday 7am Ruck Club
Prayers
Pray for our country right now. Lots of violence happening across the nation. Preventable violence.
Naked Man Moleskin
This past weekend, my son turned 15 and I feel like I didn’t get the chance to really spend the day with him. I’m behind with a lot of things right now. I still haven’t gotten my taxes to my accountant because I left piles of receipts and emails build up. Since Jan 1, I have kept up on my record keeping for this year but I really need to finish out last year. Because of this, I couldn’t do everything I wanted to do with my son on his birthday weekend. So the lesson in all this is don’t procrastinate. Get your stuff done so that you have the ability to move it around when it is important to do so.
I’d like to end with a different prayer today. This prayer is normally a prayer of grace said before enjoying a meal but I find it to be appropriate to start out each day reciting this prayer as well. For all that we encounter today is a gift from God.
Bless us, O Lord,
and these, thy gifts,
which we are about to receive through thy bounty,
through Christ, our Lord, Amen.
Peace,
Cousin Eddie