05/25/2021 - Dark Tower - Bootcamp – Bob Ross Tour Part 2

AO: Dark Tower

When: 05/25/2021

PAX:

Number of Pax: 16

Pax Names: Aladdin, Augustus Gloop, Bob Ross, Dingo, Harbaugh, HH Gregg, Radio Flyer, Rameses, Sam Walton, Snart, Spirit, Sun Devil, Tiny Dancer, Townie, Wide Right,

DR Names: Bassmaster

Number of FNGS: 1

FNG Names: Big Rig

QIC: Glenn


Introduction

:tokyo_tower::fire:PREBLAST – DARK TOWER 5/25/21 5:15 AM:fire::tokyo_tower:Looks like special guest   will be dropping by, so I’ll make sure we tour the whole AO, just in case he forgot how great DT is.Do gnats :bee: enjoy turf and parking garages?  :man-shrugging: Come join me tomorrow to find out!  Bring those coupons.  @channel HC :arrow_down:

Warm-O-Rama

  • (2 minutes 5:17) Warm O-Rama
    • Tappy Taps
    • Imperial Walkers

The Thang

(7 minutes 5:24) Indian Run (run to the top of the parking garage .75 miles)   Two groups, one at a 7 minute pace and the other at a 9 minute pace.  Once the 7 minute group gets to the top, group will go back down to pick up the 2nd group.

Thang 1 (8 minutes 5:32)

  • 10 big boys first and 10 merkins after the decline. Run the flat and do 10 more big boys and 10 more merkins all the way down to the bottom.  When you get to the bottom go back up and we’re going to help the 6 on the way down.

Mosey from bottom of parking garage to riverwalk amphitheatre.   (2 minutes 5:34)

Thang 2 (5 minutes 5:39) We’re going to use the bottom two tiers.  Split up into two lines.  The lower level is going to do derkins and side plank shuffle all the way across.  The next level up is going to shuffle from end to end.  When you finish one level, go to the next level.  Side straddle hop for the 6.  (top of garage to here 1.29 miles total)

Indian run to back to the flags (3 minutes 5:42 1.6 miles total)

  • Grab your coupon we’re going to do 15 curls, in cadence, while we catch our breath. (2 minutes 5:45)

Thang 3 Head to the bottom of the hill at the tower.  Partner up.  One partner is going bear crawl, while the other partner farmer carries the other two coupons 10 yards, then switch all the way to the sidewalk.  Turn around and do the same thing back to the tower.  (4 minutes 5:49)

Thang 4 Dora.  One partner doing 100 Skull crushers, 100 Chest Presses, 100 blockees (8 minutes 5:57) Only got through Skull crushers.

Mary.  American Hammers.  Big Boys.  Freddie Mercuries.  LBCs (3 minutes 6:00) Only got through hammers.

Circle of Trust

Anyone know who Ryan Hall is?  He unofficially holds the fastest American marathon time at 2 hours 4 minutes, which is 4:46 per mile.  I listened to several of his podcast episodes and one thing that really resonated with me was how he deals with pain.  Being elite marathoner, you have to put your body through a lot pain, and the advice he shared was this: When you’re going through this physical pain, don’t focus on what hurts, focus on what feels good.  So much of what holds us back is mental, so we’ve got trick our brain.  I’ll leave you with that nugget.

Finished with the Lord’s Prayer

Naked Man Moleskin

Shoutout to Townie.  During Thang 1 he really pushed it and smoked me going down the parking garage.   Loved the effort.

Well done by Harbaugh, Wide Right, Aladdin, Gloop, and Sam Walton for showing up early and almost getting 3 miles in before the BC.

Awesome job by Sun Devil to EHing Big Rig while he was doing hill runs!

Thanks to Bob Ross for coming out, was fantastic getting to meet you finally in person!  I’ll be a very lucky man if I’m in as good as shape as you are when I’m 68 years old.  Very impressed.

Only my 2nd bootcamp Q, so I really appreciate all the guys coming out and giving my bootcamp a chance.

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