07/20/2021 - Dark Tower - Back and Biceps blast
AO: Dark Tower
When: 07/20/2021
PAX:
Number of Pax: 27
Pax Names: Baby Hands, Baywatch, Big Gong, Bootlegger, Cupcake, Dabo, Danica, Dingo, Dumpster Fire, Face Plant, Glass Joe, Goldberg, Ken Doll, Leuben, Lois Lane, Overthrow, Persian Kitten, Radio Flyer, Snoop-A-Loop, Spirit, Tailspin, Tent Sale, Unicycle,
DR Names: Pink Gorilla, Link
Number of FNGS: 0
FNG Names: Cable Guy, Gordon's (both didn't populate)
QIC: Glass Joe
Introduction
Pre-Blast Dark Tower Tuesday, July 20th, 2021 5:15-6:00am @channel
Please join me at DT tomorrow for my AOVQ. We will be focusing on arms and back because I really like the bridges at DT, it really shows the beauty of the river walk…so beautiful. Bring that brick 🧱, your cut off sleeves, and your mumblechatter. Oh yeah, we’re gonna run too…HC in the thread with a song request. Doesn’t matter what genre, let’s get a really weird playlist going..
Rolled in at 5am to get the gear out of the car and playlist set up. Temps in the low 60s, no wind, perfect day for a workout. PAX started filing in, to my surprise we had 27 total, blasted some Michael McDonald yacht rock that Baywatch requested.
Circled up at 5:15am, full disclosure given
Warm-O-Rama
SSH in cadence to 25
Seal claps in cadence to 15
Triceps stretch to 15 count each arm
The Thang
Thang 1
Farmers carry to bridge near cafe…alternating with another PAX
Once at the bridge, break up into 8 groups of 3 or 4, stations were set up
- Negative pullups
- coupon curls
- Banded pull downs
- dumb bell curls
- Dips
- Dead hangs
- coupon pullovers
- Run .27 miles (with purpose)
When the running group returns to the bridge, switch to the next station until all have done every station. It took most PAX just shy of 2 minutes to complete the run
Thang 2
Circle up at the bottom of the hill. 4 people at the center of the circle doing dumb bell/coupon curls while the outside circle did an exercise. Once 20 reps are completed in the center, PAX calls out another PAX to come to the middle. Exercises in the outer circle included SSH, plank, burpees, big boys, merkins, burpees again, and plank.
Ran back to the parking lot at 5:57am and did 3 MOM…Flutter kicks in cadence to 25 and plank..6:00am..recover, recover.
Circle of Trust
It was great to have 26 other guys to come out and support me. There was at least 10 guys there this morning that I had never met or only met once. I think it is very important to go out and support different people at different AO’s. Most AO’s are only 15 minutes away (maybe 20) , so go out and explore. We are more similar than we are different even though we all come from different backgrounds.
If you remember the day you were an FNG, you literally only knew one other guy…the one that EH’d you. Continue to grow your network of fellow HIMs, there’s a lot of people out there!
Silent intentions
Our Father
Naked Man Moleskin
It was a little clunky to start, and I apologize for that…I’ll be better next time. I should have formed the groups right after count-a-rama, but you live and learn.
Playlist was magical…
Ylvis: What does the fox say?
Jewel: You were meant for me
Jagged Edge: Where the party at (more like where’s @@ at ?!?!)
Tom Petty: Running down a dream
Biz Markie: Just a Friend
Soul Decision: Faded
Michael McDonald: I believe
MGK: my ex’s best friend
Engine 45: The Ghost Inside
The Black Crowes: Twice as Hard