03/11/2021 - Dark Tower - Alpine Ladder
AO: Dark Tower
When: 03/11/2021
PAX:
Number of Pax: 13
Pax Names: Cousin Eddie, Cupcake, Dabo, Dingo, Ebeneezer, Flush, Moonlight, Radio Flyer, Shandy, Skilling, Slag, Townie, Twinning,
DR Names: 0
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself.
Ebeneezer was kind enough to tag Radio Flyer with a song by Montrose (apparently Sammy Hagar’s first band) called Bad Motor Scooter. Inspired me to prepare a great classic rock playlist. I will admit I had it turned up too loud for Moonlight to give me his proper mumblechatter.
Warm-O-Rama
Warm-A-Rama / Stretch-A-Rama
Mosey lap taking big loop, head back to parking lot.
Tempo Merkins IC (Merkin, in cadence, with 3 count down, 1 count up) (count to 10)
Tempo Squats IC (Squat, in cadence, with 3 count down, 1 count up) (count to 10)
Arm Circles Forwards – IC count for 10
Arm Circles Backwards – IC count for 10
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
The Thang
Thang 1 – “The Alpine Ladder”
Cousin Eddie “may” have sworn when I was explaining this.
Starting at the base of the long side of the hill, set up 10 cones equidistant heading up the hill. Cone 10 should be at the top.
-Cone 0: Burpees after each exercise (escalating as 1, 2, 3, 4, 5, etc.)
-Cone 1: 10 Turkish Get-Ups
-Cone 2: 20 Prisoner Hydraulic Squats (4 count cadence)
-Cone 3: 30 Bonnie-Blairs (each leg is ½)
-Cone 4: 40 Mountain Climbers (3 count IC)
-Cone 5: 50 Hand Release Merkins
-Cone 6: 60 Freddy Mercurys (3 count IC)
-Cone 7: 70 Imperial Walkers (3 count IC)
-Cone 8: 80 Air Squats
-Cone 9: 90 Big Boy Sit-Ups
-Cone 10: 100 SSH
From starting point at Cone 0, Mosey to Cone 1, perform exercise and then mosey back to Cone 0; 1 Burpee; mosey to the next cone in sequence. Repeat for each Cone in sequence, increasing the number of burpees back at Cone 0 to match the number of the Cone you just completed.
Mary
-Boxcutters – IC 4 count – count to 30
-Alternating High Plank to Low Plank, Right Hand Up, Left Hand Up till 0600.
Circle of Trust
“Doing Hard Stuff”
I talked a lot about how even though we may not like to do hard stuff, we still have to do those hard things. That’s why F3 is amazing – we come out in the gloom, and we do hard stuff willingly over and over again to practice for those moments when we don’t have a choice and the hard stuff needs to get done.
For me the context was taking down our Christmas lights…yes, yes I know…it’s March. Still a hard thing and not what I want to be doing with the nice weather starting to settle in…but still fits the theme of doing things you may not necessarily want to do (which in its own right can make it hard). Like a muscle – gotta exercise that mental fortitude for the future. “We don’t get up for easy!”
Naked Man Moleskin
N/A