06/04/2020 - Dark Tower - BLACK DIAMOND, ENDURED IT!

AO: Dark Tower

When: 06/04/2020

PAX:

Number of Pax: 10

Pax Names: Aflac, Appletini, Baby Hands, Blart, Cupcake, Curds, Hootie, House Arrest, RoachCoach,

DR Names:

Number of FNGS: 0

FNG Names: none

QIC: Ukrel


Introduction

F3 WELCOME AND DISCLAIMER: 

-Welcome to F3 Naperville

  • Pre-workout
  • PreBlast on Slack
  • Preblast on Socials (like Twitter- tag @f3Napeville)
  • Reach out to the Site Q if you need any help
  • Show up early to set up, survey the site, ease your Site Q’s concerns
  • Timing- keep to it, stay on time

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.

 

 

Warm-O-Rama

WARM-O-RAMA (WoR):

  1. SSH IC x50
  2. Goofballs IC x30
  3. Mountain Climbers IC x30
  4. Deep Lunge Stretch each leg
  5. Short Mosey to the workout location with coupon in tow
  6. Ran a practice 400m lap and did 10 blockees

The Thang

THANG 1:  Endue It Race with a Twist

First HIM ran a 400m lap, while the other HIM did 10 Blockees. HIMs flip flop the lap and Blockees. Blockees laddered down from 10 to 9 to 8 and so on. PAX rinsed and repeated until they finished 10 laps each.  Simple design, (I know, simple design from me, puzzling), challenging to execute.  All PAX accomplished the goal and made it feel like a race throughout.  There may have been a little dry heave or two from the PAX.

THANG 2:  Glutton for Punishment

Just cause: 50 more blockees once we mosey back for Mary.

Circle of Trust

6MoM:

    • LBCs with Leg Raises
    • Crunchy Frogs
    • Hundreds
    • American Hammers
  • COUNT-OFF & NAME-O-RAMA:

    10 Strong HIMs- Aflac, Appletini, Baby Hands, Blart, Cupcake, Curds, House Arrest (RESPECT), Hootie, Roach Coach (RESPECT), Urkel (QIC)

  • PRAYERS:

Prayers when out to Blowfish, Cupcake’s friend’s daughter, Haley and for Mr. Miyagi and his speedy recovery.

Naked Man Moleskin

MOLESKIN:

In these uncertain times, we have one thing we can count on, F3 Naperville.  Even though we must exercise social distancing, we understand the risk, but value what F3 Naperville brings to the table.  Thank you to the men who came out.  Thank you for learning more about Qing.  Thank you for keeping the workout alive.  Can’t wait for all of you to get on that Q schedule.  See you in the Gloom!

Did I DO That?!

I Sure Did!

-Urkel

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