07/13/2021 - Dark Tower - Big Bang
AO: Dark Tower
When: 07/13/2021
PAX:
Number of Pax: 16
Pax Names: Augustus Gloop, Cousin Eddie, Dingo, Dutch, Harbaugh, Indeed, Overthrow, Persian Kitten, Serena, Tent Sale, The Wedding Planner, Townie,
DR Names:
Number of FNGS: 0
FNG Names: Grimace, McFlurry, Leap Frog, Inchworm
QIC: Cousin Eddie
Introduction
Nothing fancy tomorrow morning. No coupons needed. We will be on the trails and in the grass. We are going to expand our minds and our bodies like the ever expanding universe. HC in the thread.
The Scene: Oh boy was I coming in hot. 2 minutes to spare before 5:15.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 7
Monkey Humpers IC (4 count) x 25
Chain Breakers IC (4 count) x 25
Rebel Run from Cafe across bridge to other bridge and then to backside of Hill
The Thang
THANG 1 Burpee Climb the Hill
Burpee with a Broad Jump, use the burpee jump as a broad jump to go up the hill or add the broad jump after the burpee jump. Crawl bear down the other side of the hill. Burpee climb back up the hill and then crawl bear down
THANG 2 Big Bang
PAX form a small circle, everyone in a plank, shoulder-to-shoulder. Place an object in the center. Q calls out a number and an exercise. PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do the exercise, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle but the next round can’t start until all PAX return. Generally performed in increasing counts representing the ever-expanding universe.
Burpees x 10
Outlaws x 20
Merkins x 30
Big Boy Situps x 40
Squats x 50
We still had time so I tacked on the following:
Plank Jacks x 60
Carolina Dry Docks x 70
Mary
Bruce Lee – all reps IC (4 count) x 20
American Hammers, Leg Raises, LBCs, Heel Touches, Crunchy Frog, 100’s
Circle of Trust
Announcements
Get on the Q sheet
New Day at La Luz starting 7/20/21
Prayers
Silent intentions
Naked Man Moleskin
I didn’t have anything prepared but I did have a lot on my mind. I was kind of all over the board and may have rambled a bit so I appreciate the PAX sticking with me. Here are some of the highlights.
I shared a story about my friend, Rahn Marie Hall that had passed away last week from cancer. She had been diagnosed about 5-6 years ago and was originally only given a few months to live. She fired that doctor, found a new one and fought to live as long as she could. The last time I had spoken to her was in October 2020 so I said to everyone to not let time pass you by and to reach out when you think of someone you haven’t thought about in a while.
July 13th was also the 8th anniversary of the first time the hashtag #BlackLivesMatter appeared on Twitter. It was in response to the killing of Trayvon Martin in Florida. I talked about how I was afraid to bring awareness to race relations in our country because more often than not, I can cause a rift with my passions. So I say have empathy in all that you do throughout your day. Take everything with a grain of salt and make objective decisions.
We ended with an Our Father.
Peace,
Cousin Eddie