05/25/2023 - Late Dark Tower - AB-solute fun Boot Camp

AO: Late Dark Tower

When: 05/25/2023

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: HHGregg


Introduction

:f3:PRE-BLAST :f3:
:dt::clock6:Late Start Dark Tower:clock6::dt:
Thursday 5/25/2023 6:15AM
Join your late start crew for an AB-solutely fun work-out.
We will ease back to normal mode after last week:sweat_smile:
Along with the AB-solute fun, we will do some moving, stretching, hill stuff, and because I can’t help myself, bring your :coupon:.
:hardcommit: below!

Warm-O-Rama

  1. Good Mornings
  2. SSHs (~15)
  3. Imperial Walkers IC (~10)
  4. Tappy Taps
  5. Mountain man poopers
  6. Abe Vigodas

The Thang

Move and stretch – every 40 yards 15-30 seconds each

  • Mosey -Windshield wipers (sit with arms on ground behind, knees bent and rock knees side to side touching ground)
  • Side shuffle L,R – Knee hug toe touches (roll back to hug, sit up to toe touch)
  • Bernie Sanders – Cat cow
  • Run 50% speed – Low lunge pulses (L, R)
  • Run 76% speed -Worlds greatest Stretch (L,R)
  • Run 100% to Flags

Hill Ab-solute fun – start at top (20 count each, mosey down to cone, 5 squats, Move up) repeat 2 or 3x for each set of 3
Ref(https://www.instagram.com/p/CspRNu3AW7C/ https://www.instagram.com/p/CkwLI1oLhGl/)

 

20 count each – repeat 2X

  • Concentration crunches
  • scissor mills
  • crunch – knee to elbow alternating
  • Mosey down to cone – 1st time: Bernie Sanders up ,2nd time, Lunge up half, bear crawl rest

20 count each

  • plank toe touches
  • high plank low plank
  • Heel touches
  • Mosey down to cone – 1st time: mosey 1st half, sprint up rest
  • inch worms
  • Inch worms with merkin

 

Circle of Trust

  • Talked about Lincoln games – why do we do it and F3 in general: health, camaraderie, something bigger than you.
  • Prayers – Hot Box, Townie’s kid graduating, Buttermakers friend in need, my son’s engagement. Prayed to our personal Sky Q.

Naked Man Moleskin

Thanks to the HIMs what came out for the workout, great to see fairly new guy Straight Shooter.

Great day at Late Start Dark Tower. Tried something different with an ab focused workout – PAX said they liked it, will have to keep it as an option. Bonus (for some) – we ended up not using the coupon at all.

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