11/02/2021 - Dark Tower - BCVQ – CIRCUIT – Sqares – Triangles – Circles

AO: Dark Tower

When: 11/02/2021

PAX:

Number of Pax: 14

Pax Names: Cupcake, Mia Hamm, Overthrow, Persian Kitten, Putt Putt, Radio Flyer, Sarah Palin, Snakes On A Plane, Squeaks, Tailspin, Thumb Drive, Townie, Wire Nut,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Thumb Drive


Introduction

I had just finished 75hard and I was pumped to Q  workout (BC) which was over due at DT. Got there a few minutes early to set up the cones and get ready for 5:15am.

Goal was to get everyone to burn close to 500 calories!

Warm-O-Rama

All IC (15)

  • Tappy Taps
  • Toy Soldiers
  • Imperial Walkers
  • SSH
  • Knee Highs

The Thang

Thang 1: SQAURE/RECTANGLE

Mosey to coffee shop by bridge. 4 cones set up on 2 on each side of 2 bridges (making it 4 corners).

 

3 rounds of the following (run to each corner)

  • first corner – 40 squats
  • second corner  (other side of bridge) – 30 big boys
  • third corner (next bridge running west) – 20 mountain climbers
  • fourth corner (other side of the bridge) – 10 burpees

 

Thang 2: TRIANGLE

A triangle path marked our 30 feet from each corner:

3 rounds (or 7 minutes to mary)

  • Corner 1: 31 SSH, then bear crawl to the next corner
  • Corner 2: 31 Fredy mercuries, then box jump to the next corner
  • Corner 3: 31 seal claps, then lunge walk to the next corner

Run to the top of the hill for

Thang 3 – CIRCLE

All of them perform the following together:

1 merkin – 4 over head claps
2 merkin – 8 over head claps
until

10 merking – 40 over head claps

until 6

Circle of Trust

 

Quote from Milwaukee Bucks  player Giannis

“When you focus on the past, that’s your ego. ‘I did this. We were able to beat this team 4-0. I did this in the past. I won that in the past.’ And when I focus on the future, it’s my pride. ‘Yeah, next game, Game 5, I do this and this and this. I’m going to dominate.’ That’s your pride talking,” I try to focus in the moment, in the present. And that’s humility. That’s being humble. That’s not setting expectations.”

I emphasized this point to the PAX. No matter what challenges we are facing and what goals we are accomplishing or accomplishing, it is healthy to stay grounded in the moment than get carried away with ego or pride. These don’t have to be big goals. This could just be interactions or situations in your family, work, community. Remain humble with integrity. It will continue to help you grow and succeed!

Naked Man Moleskin

I burnt close to 480 calories so I bet some others got to 500. Everyone appreciated the constant movement and challenge!

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