01/25/2021 - Dark Tower - Bear Crawl Tour
AO: Dark Tower
When: 01/25/2021
PAX:
Number of Pax: 14
Pax Names: afib, Bjorn, Bongo, Dingo, Drago, Mayhem, Radio Flyer, Serena, Sparky, Thumb Drive, Townie,
DR Names: Sparkler - DR Crossroads, Turkey Leg - DR Memphis
Number of FNGS:
FNG Names:
QIC: Augustus Gloop
Introduction
Excited to start the week with a tour of my favorite F3 Naperville AO! Plan was slung together a bit last minute. I knew a couple PAX were coming from DR, so I hoped I had enough to give ’em a good burner!
Rolled into DT a bit early to scope out the area. Noticed Serena, Sparkler and Bjorn had already set out on their EC. Toured the planned areas for ice, decided to modify Thang 3 to the back of the hill since it was clear of ice/snow.
Got back to the car, realized Sparky showed up for a mile EC of his own. Rest of the PAX started rolling in…
Circled up
Disclaimer was given
Warm-O-Rama
25 SSH
20 Mountain Climbers
10 Abe Vigodas
Mosey to Centennial Park Parking Lot
The Thang
Thang 1
11’s in Parking Lot
10 Merkins
Bear Crawl
1 Bonnie Blair (each leg is 1/2)
Repeat till 1 Merkin and 20 Bonnie Blairs
Mosey to covered riverwalk bridge
Thang 2
Pull Up Ring Of Fire on Covered Bridge
PAX spread out on bridge to find narrow wood joist
All PAX went up and hung at the same time
First PAX performed 3 pull ups OR 3 knee tucks OR 3 rows on bridge floor (modify)
All PAX hung until last PAX completed
Mosey to back (short) side of Rotary hill
Thang 3
Ladder Coupon Workout up and down Rotary Hill
20 Coupon Curls
20 Dips
20 Goblet Squats
20 Dark Tower Chest Press
20 Overhead Press
Start with Curls, bear crawl up hill, crawl bear back down. Next set is Curls and Dips, bear crawl up, crawl bear down. Stacking additional exercise each set.
MOM
25 Flutter Kicks
20 American Hammers
Plank leg raises – 10 each leg
Hold Plank to 6am
Circle of Trust
Lots of change has occurred in this country in the last year, most recently is the presidential change last week. Last week I was able to watch most of the inauguration speeches and was impacted by the poem read by Amanda Gorman – National Youth Poet Laureate. Specifically the last paragraph…
The goal of F3 is to invigorate male community leadership. To me this means being a leader in our community, in our families, in our professions and leaving each of these places/groups better off than when we started. Being the light and helping improve each of these areas in our life.
In my opinion, this starts each morning in the gloom with each HIM that comes out to push to get better!
Prayers for Ronda Rousey and his family.
Naked Man Moleskin
Special thanks to the DR PAX that came out today, I forgot to call this out in the COT, but I really appreciate seeing new PAX especially from other parts of F3!
Workout related, I tried a new (new to me) thang in the pull up ring of fire. Thought it was somewhat successful. Any feedback from the PAX on how to modify improve is appreciated!
Qing at DT this morning again solidified my appreciation for this AO. Diverse terrain, lots of options and super easy to modify/create on the fly! Cheers to all that came out this morning!