07/17/2020 - Dark Tower - Cannoli 2020 at Dark Tower

AO: Dark Tower

When: 07/17/2020

PAX:

Number of Pax: 9

Pax Names: B+, Gameboy, Radio Flyer, Skilling, Smalls, Snart,

DR Names:

Number of FNGS: 1

FNG Names: Woodchuck -- also, Looney Tunes joined (not an fng)

QIC: Cannoli


Introduction

Welcome to F3. This is a free, men’s bootcamp. I am not a professional, you are here on your own freewill. F3 is free to all men, led in a rotating fashion, outdoors rain or shine and ends with a circle of trust.

New social distancing guidelines- 15 ft apart; be mindful of one another.

Let’s work hard, play hard and have fun. Push yourself, don’t wreck yourself. Modify if necessary. Introduced FNG Pat.

Warm-O-Rama

Mosey

Bat Wings (15X each)   – in cadence, keep arms up.

  • Arm circles forward
  • Arm circles backward
  • Forward Sea Claps
  • Overhead Claps

Tappy Taps    – 15X

Quad Stretches

Abe Vigoda – 15X

The Thang

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Penalty Burpees:

No FNG, everyone do 10 burpees. Had 1 FNG, so we all did 8 burpees

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Part 1

Parking Lot- Hill – OYO

50X curls

Alternate bearcrawl or lunge up and run down hill

40X merkins; repeat

30X curls

20X- merkins

10X curls

Part 2

Bridge- by cafe- DORA

  • 1 partner does Big Boy Sit ups, other partner bear crawls across the bridge, does 10 Merkins and military crawl back – tap out partner

Repeat so each partner has done a bridge crawl 3X

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Part 3

Tower – DORA

  • 1 partner does 40 dips, the other partner does 10 burpees. Whoever finished first taps out the partner and switch

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All of us line up in a straight line. We plank. Each person does 8 merkins out loud then we go down the line and back again.

 

Merry

  • Ankle Taps- 15x
  • Flutter Kicks- 15 X
  • American hammers- 12X

Planked again with 2 Merkins each to close us out

Circle of Trust

Shared a recent story about my work where a very demanding client wasn’t appreciating the hard work our PM was putting in to delivering. Our team member was working day/night around the clock, including weekends, doing everything that we can to try and make the client happy. I tried to reason with this client but they’re not being partnership oriented. We had to stand our ground and let this client know we can only do so much and that we can’t have this effect the work/life balance of our team members. This meant risking loosing a six-figure account, but you need to stick up for team members as a leader.

Naked Man Moleskin

Continue to work hard and get better!

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