02/27/2020 - Dark Tower - All in on doing things we’re not good at!
AO: Dark Tower
When: 02/27/2020
PAX:
Number of Pax: 16
Pax Names: afib, Baby Hands, Backstreet, Bjorn, Cupcake, Face Plant, Goldberg, Joliet Jake, Magellan, Moonlight, Nacho Libre, Putz, Rainman, Ronda Rousey, Sputnik,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Hot Box
Introduction
Dark Tower Pre-Blast – Thursday, February 27! Come on out to the gloom and celebrate National Clam Chowder Day! Didn’t think that was a day!? Neither did I… but there’s a day for everything. Clams (and oysters) make pearls, pearls can be added to a string…. I think you see where I’m going here. Complete body burner is on the docket, fellas. Now lets see those HCs! Don’t forget those coupons! @channel Watch your attitude though… or maybe there’ll be: “No soup for you!!!!”
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
This workout is a conglomeration of a lot of the exercises that Hot Box struggles with. We’re not going to be in one place for very long. We complete an exercise and quickly move to the next spot. I may have mentioned that I want to be pushed (and push the PAX) near the point of puking… So we’re running between locations, not moseying. Now it’s time to work.
Warm-O-Rama
Warm up
Motivators 7
High knees
Global warming with 4 count merkins
Global warming again with 15 mountain climbers in cadence
Arm circles – forward and backward
The Thang
Take coupons and Mosey toward Tower
Halt – do 15 SSH while holding coupons in the “baby carry position”
Continue the mosey to the Tower
25 Box jumps/step ups
Run to the top of the Hill and complete 7 merkins
Run back to the tower
On 6 – straight arms with coupon x15
Run to the uncovered Bridge
On 6 – some ab move, I can’t remember
Partner up – Wheel barrel there and back across the bridge, switching positions on the far side.
Run back to the Tower
Freddie Mercury’s
Grab coupons, start fast mosey to the cafe/covered bridge
Halt on path – 25 Coupon curls for the girls
Continue to the cafe/covered bridge with John Cusack Coupon Carry Lunges for approximately 40 feet
Finish mosey to cafe/covered bridge
Drop coupons, head to the covered bridge – 10 Bar Ups (hang from rafters, bring toes up to your hands)
Fast run to the amphitheater, hold plank for the 6
30 dips at the amphitheater
Fast Run back to the cafe (Afib edged out Hot Box for the lead.. PAX were starting to taste the bile at this point)
At Cafe – 30 overhead presses
Start mosey on the backside of the path back to the parking lot
Halt along the path – 15 goblet squats
Continue mosey back to the parking lot
Circle up, 25 SSH in cadence
Time check- 11 minutes left
Leave coupons and start running back to the Tower
Halt before the Tower, hold plank – R arm up, then R leg up, then tuck R arm under toward your L lat. Repeat with L side
Run back to the coupons in the parking lot
Circle up for Mary
35 American Hammers in cadence
Superman (unknown time… till it hurt)
Rocketman/Rocketeer (same as above
We tend to forget about the importance of stretching following a workout. So the PAX were lead in a 4 minute stretching routine.
Time check… 6AM on the dot!
Circle of Trust
Numberama
Announcements:
Q source East side!
CPR class
Wham’s American Ninja Warrior
Special Announcement: F3 stepped up yet again and provided a wonderful gift for Baby girl Faceplant and her new family! Magellan (or more likely his M) did a great job – TCLAPS!!!
Prayer Requests:
Rainman’s friend – breast cancer
Moonlight’s Grandmother
Naked Man Moleskin
Doing things we’re not good at. It’s not easy, and that’s the point. How else are we going to get better!? We are obviously here to get better physically, but we still can do exercises that we struggle with. We tend to lean towards things in life that we excel at. This applies in all aspects of our lives. We need to do the difficult things, the things that we don’t want to do, and the things we’re not good at. We were not promised easy in this life. How are you going to deal with that? Grab the bull by the horns, dig in and get it done? Or are you going to just stick to the easy?
Prayers were lifted, that we would not only recognize our weaknesses, but meet them head on. That we would get better in all aspects of our lives!