06/23/2022 - Dark Tower - Balls Deep Beatdown

AO: Dark Tower

When: 06/23/2022

PAX:

Number of Pax: 23

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Kapusta


Introduction

It was a beautiful morning at Dark Tower. The PAX were slowly coming to the AO and we had more people than expected, very exciting! It’s a party! Some people started shouting “Balls deep!” and it felt kind of weird, but I knew it was ok, because it’s F3.

We started with an introduction and core principles of F3 and without wasting any time moved on to warm-o-rama…

Warm-O-Rama

  • Motivators from 7
  • 15 Good Mornings
  • 15 Imperial Walkers
  • 15 Arm Circles
  • 15 Reverse Arm Circles

 

Short PT test:

  • 2 minutes of merkins (comment how many you did in the comment section)
  • 2 minutes of big boys (comment how many you did in the comment section)

The Thang

Thang 1

Take coupons to the first cone in the corner of the field where the hill is

Coupon work ladder:

  • Step 1:
    • 10 Thrusters IC
    • Run up the hill
    • 5 Burpees and back to cone
    • Rifle carry to next cone
  • Step 2:
    • 10 Thrusters IC
    • 20 Skull Crushers IC
    • Run up the hill
    • 5 Burpees and back to cone
    • Murder Bunnies to next cone
  • Step 3:
    • 10 Thrusters IC
    • 20 Skull Crushers IC
    • 30 Curls IC
    • Run up the hill
    • 5 Burpees and back to cone
    • Rifle Carry to next cone
  • Step 4:
    • 10 Thrusters IC
    • 20 Skull Crushers IC
    • 30 Curls IC
    • 40 Bent Over Rows IC
    • Run up the hill
    • 5 Burpees and back to cone

Thang 2

While in circle one PAX is running to the next cone and back, all others are doing Curls or Squats or Plank in cadence. Switch the exercise when the PAX comes back and then the next PAX runs to the cone and back, repeat a few times.

 

Take coupons, mosey back to the flags

Merry

  • 30 American Hammers IC
  • 30 LBCs IC
  • 30 Heel Touches IC

Circle of Trust

Talked to my buddy in Ukraine yesterday, he is in military and he mentioned that everyone starts to forget about the war in Ukraine. In this COT I decided to mention it, asked not to forget and pray for all the people that are affected by this war. Prayed for Columbus’s dad

Naked Man Moleskin

I know I lost my plan multiple times this morning, but I found a lot of good people that helped me out and picked it up for me 🙂 I guess I need to find a different way to carry the plan. And in the end I actually lost it and now I feel bad about littering on the field…

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