05/23/2020 - Dark Tower - Dark Tower Tribute to Mr. Miyagi Beatdown
AO: Dark Tower
When: 05/23/2020
PAX:
Number of Pax: 13
Pax Names: afib, Aflac, Baby Hands, Backdraft, Goldberg, hot box, Jackie Chiles, Moonlight, Smalls, Tailspin, TBD, Twinning,
DR Names:
Number of FNGS:
FNG Names:
QIC: Cupcake
Introduction
This workout is a Mr. Miyagi Dark Tower repeat and a tribute to him. Looking forward to having you back ITG soon brother.
We had more than 8 HC’s so we planned to have a 2nd Q. Smalls was Site-Q and stepped up to lead the 2nd group. Thank you for leading Smalls! For my own AAR – I need to do a better job of explaining the workout if I give backup Q’s copies of the workout, and explain each exercise. My bad brother!
We split into 2 groups, Smalls group at the East end of DT lot, my group at the West end. Smalls led his group through what I heard was a tough progression of dora’s and had plenty of running…you’re welcome TBD. The workout below is what our group of 7 went thru. Thx Miyagi!
Disclaimer
This is a free, peer led men’s workout, held outdoor rain or shine. I am not a professional. I am not aware of any of your past or current injuries. Everyone here participates at their own risk, modify as needed. We acknowledge there is a new risk we all face, COVID 19. Keep 15ft workout spacing at all times and respect non-F3 runners and walker’s space.
Warm-O-Rama
Coupon Step-ups – IC x25
Side Straddle Blocks – IC x15
(SSH coupon lifted over your head)
Abe Vigodas – IC x20
Coupon mosey (brisk pace)
Group 1 – around paddle boat pond and back
Group 2 – down across west bridge loop, run back along river to river walk cafe bridge back to west side of hill
The Thang
THANG
(Squat hold or pick up 6 after each progression before going back up or back down hill)
Bear & Block from parking lot to top of hill
Round the World Curls – 20 clockwise OYO
Crabwalk your Coupon to bottom of hill
Thrusters – 20 OYO (squat or pick up 6)
Gorilla Walk your Coupon to top of hill
Round the World Curls – 15 counterclockwise OYO
Crabwalk Coupon to bottom of hill
Thrusters – 15 OYO
Gorilla Walk Coupon to top of hill
Round the World Curls – 10 each way OYO
Crabwalk Coupon to bottom of hill
Thrusters – 10 OYO
Gorilla Walk Coupon to top of hill
Blockees – 30 OYO
Left over time, so we coupon mozy’d again, down to the bridge, did a DEAD HANG competition, as soon as you were OUT you had to go do curls. I believe maybe TBD won by a few seconds, but someone call me out if that’s incorrect. I think he was in the final 2. Either way, nicely done guys.
Coupon Mozy’d back to our spot in the lot
Mary
Reverse Crunches sitting on coupon (you’re welcome PAX) – IC x20
Flutter Kicks sitting on coupon (you’re welcome again) – IC x15
Circle of Trust
Today I wanted to briefly explain that this week on a work call I found myself complaining about something unimportant. And after I hung up I realized how ungrateful, unthankful and unappreciative I sounded. It was a reminder to me, don’t do that. Be grateful for what you have. These are difficult times, and I have a job, a great family, people who love me and I’m breathing air out here this morning with all of you.
I encourage you all to take stock of the good in your lives and be thankful. Enjoy all the good you have in front of you, and don’t focus on those things which you could possibly complain about. Great to see everyone out today!
Naked Man Moleskin
Today’s workout was a reboot, one that our own Mr. Miyagi gave us earlier this year. I wasn’t present for the workout, but I heard SNOW was involved. This time around, we had just as many gnats/flies as they had snowflakes the last time around. Great weather though. And still, plenty of complaining from the PAX. I know that’s the goal of a Miyagi workout so I think he would have approved.
The point today was, YES, it’s great to be back ITG, working out together, seeing other guys. Being around other souls does a man good. But that’s not the only reason we come. The point is to take the DRP (Daily Red Pill). If you don’t know what that means, read this
https://f3nation.com/2019/02/11/drp-2/
The workout this morning was not easy, it was not entirely fun, but that’s not the goal. The goal is disruption, the goal is movement, the goal to choose the difficult path, not the easy one, and we did that today. Thanks Miyagi!