11/16/2020 - Dark Tower - Black Diamond Nov 16th DT
AO: Dark Tower
When: 11/16/2020
PAX:
Number of Pax: 10
Pax Names: Augustus Gloop, Bjorn, Blow Dry, Curds, FakeID, FIB, Harbaugh, Serena,
DR Names:
Number of FNGS: 0
FNG Names: Daniel son
QIC: Bjorn
Introduction
It was a brisk 30 degree morning but at the same time the weather was very calm, great workout weather.
Warm-O-Rama
SSH in Cadence up to 25
Arm circles IC to 10 forward then to 10 backwards
Tappy Taps IC to 10
The Thang
Run to the hidden playground since we had some unfinished business because I scheduled a ladder for last time that we didn’t get to. Playground is about 1.25 miles away. Exercises are as follows.
25 Merk-Jacks
50- jump squats
75 – shoulder taps
100 monkey humpers
125 Alabama prom dates
Exercises were done as a ladder so after PAX completed 25 merk jacks they ran up the hill and did 30 walking lunges on the way down before they could run the rest of the way. After that was completed we did 25 Merk-Jacks and 50 jump squats then ran to the top and did 30 lunges on the way down. Each round pax continued to do this until we finished all exercises.
Pax that finished early ran up and down the hill until the 6 finished. Then we ran back to DT.
We got back right at 6am and did not have time for Mary.
Circle of Trust
Taken from a Curds Q way back – The grass isnt always greener on the other side, its greenest where you water it. If we want to get results, we have to put the effort in.
Naked Man Moleskin
Thanks to everyone that came out today! Great push from all!