09/30/2021 - Dark Tower - Abs-solutely Ridiculous
AO: Dark Tower
When: 09/30/2021
PAX:
Number of Pax: 14
Pax Names: Aladdin, Blinky, Brooks, Daisy, Dingo, Lady Bugs, Skilling, Slumlord, Spirit, Stuffed Crust, Thumb Drive, Townie,
DR Names: Note, do I have the correct "Spirit" and Laimbeer and Aguila were also present but not dropping down
Number of FNGS: 0
FNG Names:
QIC: Daisy
Introduction
Dark Tower – Thursday 9/30 – 5:15am
I had a great plan prior to the week 4 IPC workout being posted…so I’ve come up with another great plan, w/o coupons & w/o burpees! It will be…Abs-solutely Fantastic Ridiculous!!!I have a couple milestones/boxes to check with this Q and we’re going to put in some hard work. 45 minutes of Abs & Cardio
Grass shoes
Gloves
100% effortHC 
https://media1.giphy.com/media/1SEFDdVMWkZSrJoKVC/giphy.gif?cid=ecf05e47howsn77y2nsg5i4xtlspa4ibwp186hzmuuqzodu3&rid=giphy.gif&ct=g (edited)
Warm-O-Rama
30 SSH
Static stretching
Tappy-Taps
The Thang
Thang 1
Mosey to riverwalk cafe
Tabata – 30s on, 10s off of Big Boys and Plank Jacks – 5 rounds
Thang 2
On the hop to the field, suicides, 5 cones spaced 43′ apart each 🙂
Partner up, PAX 1 runs leg one, tags PAX 2 for leg 1, then the same for 2, 3 and 4.
2nd Round, same thing but start with the furthest cone, cone 4, work your way back to cone 1.
Thang 3
Mosey to the West bridge – 30 LBCs
Mosey to East bridge – 30 Flutter kicks
Mosey to West bridge – 30 Hello Dollys
Mosey to East bridge – 30 American Hammers
Thang 4
Back to the field, one more round of partner suicides
Thang 5
Sucking wind back to the flags with 10 minutes left for an extended Mary gut punch
25 reps each – Most exercises are from Ab ripper X 🙂
In & outs
Bicycle forward – 25s
Bicycle backwards – 25s
Crunchy frog
Wide leg situps
Heels to the heavens – could only muscle out 20
Oblique V ups – Left Side
Oblique V ups – Right Side
LBCs
Recover Recover!!!
Circle of Trust
The number 43 gained significance in the early days of F3 in Charlotte Metro. Guys who were 43 years old were so over-represented in those first workouts that it became a joke in the COTs. The number was later adopted in the book and lexicon as part of the phrase “Building 43 Feet Ahead” in reference to building a leadership road forty-three feet ahead of the people driving on it. The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
We all start this journey at different points in our lives
We are all Freed to Lead, there are ways everyone can help mentor and lead (Q, Site Q, F3NF, special events, helping a fellow PAX)
It also indirectly refences stewardship with the organization and to our fellow PAX, leave no man behind, but leave now man where you found him
Its up to everyone here to make this group better than when you found it. You see the guys that have already done that.
Keep in mind this general concept extends to everything we do, every organization we’re in, our companies, our community, and our environment. Leave it better than where you found it.
Naked Man Moleskin
Great work by everyone and sticking with me! I know we all felt it in our core, I was loosing steam at the end of Mary. Great start to my 43rd birthday, wouldn’t have it any other way.