01/26/2022 - Dark Tower - BDRC at Dark Tower
AO: Dark Tower
When: 01/26/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Serena
Introduction
PREBLAST BDRC @ DARK TOWER 1/26/22 0500. Actual temperature will be – 9 degrees at 5am. We will make our way to the garage and use the stairs occasionally as an opportunity to warm up. HC 
. Man up!
Actual temps were -12 to -14 throughout the workout. Garage helped a ton. It didn’t feel that cold.
Warm-O-Rama
5 core principals
SSH’s in cadence until the stragglers joined us
Mosey . 5 mile route to the garage at a solid pace
The Thang
Thang 1 – 2 lines (fast and faster) – Indian Run to the top of the garage and back down
Run up the stairs to level 5 and back down every other step
Thang 2 – 90% sprints two lengths of the garage at a time. 5 sprints up, 5 sprints down. 10 count between each sprint
Run up the stairs to level 5 and back down (2 times – every other step first time up, every step second time up)
Thang 3 – Modest pace to the top and back down to get a little rest from the sprints
Thang 4 – Split into 4 teams based on general speed. Team 4 starts, Team 3 goes 15 seconds later, Team 2 goes 15 seconds after Team 3, Team 1 goes 15 seconds after Team 2. Goal was to stay together as a team and push each other to hold off the next team from passing you and to try your best to pass the team that got a head start on you. By level 3 of the garage this kind of just turned into a mess as PAX were flying around everywhere. Mosey back down.
Run up the stairs to level 5 and back down (2 times – every other step first time up, every step second time up)
Thang 5 – Repeat Thang 1 with two Indian line runs
Run up the stairs to level 5 and back down (2 times – every other step first time up, every step second time up)
5:56 follow YHC back the flag and push up the last his to the circle
SSH’s and High Knees until 6am
Circle of Trust
COT – Patrick Mahomes was interviewed by a Buffalo Radio station this week (he really wasn’t) and he said this quote that really stuck with me “Never let your girl say that 13 seconds isn’t long enough, ever again!”
Prayers for – kids navigating Covid guidelines in school
Prayers for Muggsy’s Uncle who is having a rough bout with Covid. Prayers for Muggsy’s father -in-law who is in the hospital seeking treatment with cardiologists
Prayers for Blinky’s sister who is considering helping a family with surrogacy needs.
Naked Man Moleskin
19 men looking to get better in -12 degree temps.
No official fart sacks. Stay Puft had to pull HC for unknown reasons but he has been pushing hard at BDRC’s so we know he would have been there if he could have made it.
Aladdin – Congratulations on your Black Diamond return. You seemed well rested after not working out for 5 weeks.
Poutine – impressive stuff not hitting snooze that 5th time this morning.
Glenn – stop choosing the wrong line for Indian Runs.
Wide Right- Too soon?