03/08/2020 - Dark Tower - Dark Tower Beatdown 3/8
AO: Dark Tower
When: 03/08/2020
PAX:
Number of Pax: 18
Pax Names: Belichick, Bjorn, Blueprints, Bob Ross, Bongo, Bozo, Dilly Dilly, Goldberg, Magellan, Moonlight, Mute, RoachCoach, Rooney, Snart, Toadstool, Vern, Wham,
DR Names:
Number of FNGS: 0
FNG Names: Winger
QIC: Bjorn
Introduction
-Disclaimer
Warm-O-Rama
Motivators from 7
Ladders in cadence to 15
Arm circles in cadence 10 seconds forward, 10 seconds backwards
Hip stretch, hamstring stretch all to a 10 count.
The Thang
Mosey to tower
Set 1:
50 merkin jacks
20 box burpees
20 plyometric push ups off big tower steps
75 chest press
Run to tower bridge cross the river run back to cafe bridge do 10 pull ups then run up the hill and down back to tower. Jump Rope when waiting for the 6.
Set 2:
75 curls
50 box jumps
25 burpees
Run to tower bridge cross the river run back to cafe bridge do 10 pull ups then run up the hill and down back to tower. Jump Rope when waiting for the 6.
Set 3:
25 step ups with shoulder press. Alternate legs each time.
25 thrusters
75 overhead claps while doing a wall sit
Run to tower bridge cross the river run back to cafe bridge do 10 pull ups then run up the hill and down back to tower. Jump Rope when waiting for the 6.
We had about 10 minutes left so we did about 5 minutes of leg and shoulder stretches before Mary
Mary:
40 LBCs in cadence
Various plank positions
35 pickle pounders
Circle of Trust
As the weather gets warmer and we have a lot of different CSAUP opportunities it becomes easier to over train. Make sure that we continue to listen to our bodies and make sure to take rest days when needed. Sometimes those rest days can be just as important as workout days.
Prayers for Miyagi, Bump’s family, Noonan’s family and Snart’s brother in law.
End with “Our Father”
Naked Man Moleskin
N/A