02/14/2023 - Dark Tower - Dynamic Duos
AO: Dark Tower
When: 02/14/2023
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Pre Blast: Dark Tower – February 14, 2023 5:15AM
Batman & Robin, Laurel & Hardy, R2D2 & C3PO, Han & Chewie, Mando & Baby Yoda, Bill and Frank (IYKYK)… I could go on. Partners for life. Tag someone you want to see tomorrow. No coupons needed. HC in the thread!
The Scene: Mid 30’s. Clear. Good time for a beatdown. YHC came in hot, hot, hot. Had to run and set up two cones. Overthrow took over the welcome and disclaimer.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Motivators from 7
Monkey Humpers (IC – 4count) x 20
Motivators to 7
Partner up
The Thang
THANG 1 Bridge Over the Nest
Both partners start at the base of the hill. Partner 1 starts bear crawling over the hill while Partner 2 completes 10 squats, 10 merkins, and 10 LBCs. Partner 2 then runs up and over the hill to the cone on the other side and then runs back to the bear crawling Partner 1. Partner 2 picks up with the bear crawl while Partner 1 runs to the starting cone to complete the exercises, runs up and over to the other cone, and runs back to Partner 2. Repeato back and forth across the hill until PAX reach the second cone.
Mosey to Pavillion in the park. Gentleman’s pace to promote 2ndF/mummblechatter
THANG 2 Dynamic Duos
Princess Tea Party x 20 Form two rows with partners facing each other in plank position. Partners do Pattycake Merkins for set reps, followed by a Partner People’s Chair (Back to back wall sit) until 6 is in or YHC calls time.
Hail Mary – 4 sets of 25 each Partner up, near picnic table. First man planking on ground, second man with his legs on first back doing dips with his hands on picnic table. flapjack after each set.
Flora 1-2-3 (revised) – Dora’s lazy, mean stepsister. 50 Merkins – P1 does 5. P2 holds plank. Flip flop until you reach 50. 100 LBCs – P1 does 10 LBC. P2 holds legs 6″ off ground, and extends over chest. Flip flop. 150 Squats – P1 does 15 squats. P2 lowers to bottom of squat, and holds. Flip flop.
Mosey back to flags
Mary
Plank position
Pickle Pounder (IC – 4 count) x 20
Flip over
Pickle Pointer (IC – 4 count) x 20
Flip over
Annies (IC – 4 count) x 20 alternating arms
Flip over
Heel touches (IC – 4 count) x 20
American Hammers (IC – 4 count) x 20
Recover, Recover
Circle of Trust
Announcements expertly announced by Overthrow
Name – o – rama: Overthrow, Cousin Eddie, Cable Guy, A1, Whopper Jr., Hootie, Morgan Freeman, Indeed, Snakes on a Plane, Bean Counter, Columbus
Prayers
Continued prayers for Poutine’s family, Hotbox, Memphis, Syria, Turkey and Ukraine.
Whopper Jr. wife’s girlfriend’s daughter. Boy Sandwich’s family, Swass, Columbus’s wife and MI State.
Naked Man Moleskin
It’s funny. Looking back at previous backblasts for either today or days around today, there was a lot of passion, anger, resentment and general bewilderment. Today as I type this, I have serenity. So I will leave you with the serenity prayer:
God, grant me the Serenity to accept the things I cannot change, the Courage to change the things I can and the Wisdom to know the difference.
Or grant me the Coffee to change the things I can and the Whiskey to accept the things I cannot 😉
Peace,
Cousin Eddie