10/23/2021 - Dark Tower - F324 – 3am…
AO: Dark Tower
When: 10/23/2021
PAX:
Number of Pax: 11
Pax Names: Aladdin, Baby Hands, Chazz, Frank 'N Beans, Goldberg, Nala, Riunite, Sam Walton, Shirley Temple, Speedo, Wine in a Box,
DR Names: Speedo, Frank 'n Beans
Number of FNGS:
FNG Names:
QIC: Nala
Introduction
Preblast: F324 – 3:00am
Ok @thread YHC hasn’t been in the gloom much for the last couple weeks, nursing an ankle, so YHC is ready to get out and get after it. What does that mean? Minimal 
, but don’t worry, there will be a bit of cardio to go with the full body beatdown. Bring your Coupon, Gloves are recommended, and determination is required.
When the alarm went off at 1:45, YHC was surprised how easy it was to get up. Possibly the excitement about getting to Q a group of HIMs for a unique workout made it easy to get up – although, getting up for easy was certainly not on the menu today.
Pulled up and parked around 2:30, got set up 4 cones, going across at least 1 field, and ran over some thoughts last minute in my mind. Ankle felt pretty good, so altered the WoR just a bit… 3:00 rolled around and off we went!
Warm-O-Rama
50 SSH in Cadence (I think). Sped up the cadence every 10, the last 10 were breakneck speed and PAX couldn’t keep count.
10 Tappy Taps
Mosey out near the far cone and heated up the shoulders…
20 Arm Circles forward in cadence, palms down – DON’T Recover!
20 Arm Circles backward in cadence, palms up – DON’T Recover!
20 Seal Claps in cadence – DON’T Recover!
20 Abe Vigotas (keep the arms out!) – DON’T Recover!
20 Overhead claps (don’t let arms come down past shoulders) – DON’T Recover!
20 Grady Corn in cadence… Finally recover. Phew!
Quick shoulder stretch 10 seconds each arm.
The Thang
YHC typically likes to log about 2 miles during a beatdown, but as shared, tweaked ankle provided an opportunity for some creativity. YHC also learned the PAX doing 24 hours had already covered 6 miles, so was glad this would be a bit of variety.
Thang 1 – Bear Crawl Merkins
PAX lined up facing the street from the far cone and did 20 Bear Crawl Merkins – in Cadence. Take a step with 1,2,3 and on #4, do a merkin. This leads to alternating arms staggered forward when doing merkins.
Mosey back to the beginning and grab coupons
Thang 2: DORA
Partner up and do:
100 Merkins, 200 Squats, 300 LBCs.
While Partner 1 does exercise, Partner 2 grabs 2 coupons and farmer carries to the 1st cone for merkins, 2nd cone for squats, 3rd cone for LBCs
Hold plank for 6 (pax were done pretty close to the same time, so not a lot of plank was held…)
Thang 3: BATAAN Crab Walk
Again, in the spirit of not running much, pax lined up and began crab walking along the row of cones. The person in the back did 5 burpees, then ran to the front, and continued on until all were done. YHC noticed the line was a bit of a mess after a while, so altered to encourage Aladdin to go with the PAX before him, and Baby Hands wrapped us up.
Mosey on back to our coupons and circle up
Thang 4: Tempo work
15 Curls in tempo – 2 counts up, 2 counts down
15 Curls in tempo – 1 count up, 3 counts down
15 Curls in tempo – 3 counts up, 1 count down
15 Curls, bottom halves, in cadence (keep cadence slow, so each count is a pulse).
15 Chest Press (same pattern as above, but no bottom halves)
15 Squats – follow same pattern as curls, and do the bottom halves.
Mary
10 Wide Leg Situps on YHC’s up (lay on back with legs spread, sit up and reach across to opposite foot, alternating sides)
10 Flutter Kicks in cadence
10 Manatees in cadence
10 Second standing hamstring stretch.
Circle of Trust
YHC was planning on a CoT focused on “who are you chasing” and the importance of having a target to continue to accelerate, however, did not go down that road.
YHC saw the message Appletini put up about the suicide at Oswego East high school, and a couple comments in the thread. It brought to attention the importance of being in relationship with our 2.0s. YHC has room to grow to make sure 2.0s all feel comfortable coming to me with problems. While I don’t know about a complete “get out of jail free” card, I do think a reduced sentence of some sort may be in order if the 2.0s really accept they made a mistake, or are really struggling with something. YHC thinks being “in relationship” is much more important than “having a relationship” so challenges all PAX to examine the relationship they have with 2.0s. It’s the most important thing we can do as parents.
Prayers for the Oswego community, and for prayers in our hearts.
Naked Man Moleskin
YHC was honored to get a message asking to take a Q for this event. YHC has been working hard to step up the Q game, and working on cadence, bringing music, etc. to make workouts more enjoyable for PAX. YHC has also been working hard to incorporate some different things we don’t do much into workouts to provide a bit of variety. Hopefully this workout was no exception, especially for those who are doing all 24 hours.
Baby Hands – thank you for setting the example and leading the charge, 2 years in a row. The inspiration you provide is what challenges additional pax to step up.
Goldberg – thank you for the work you put in to organize this event. YHC knows that it isn’t easy, and the dedication to the men of F3 is much appreciated.
Shirley Temple – Thank you for having my 6 – hopefully this one wasn’t too bad to keep track of everyone, but YHC understands how challenging that can be.
Wine in a Box – Appreciate your humor, and thank you for putting up with not only Bear Crawls, but also Crab Walks. My car isn’t big enough to load up a ton of Big Boy coupons to do a proper “lifting” workout, so hope this wasn’t too bad.
Aladdin – Way to push through – the growth you have had is amazing – and attempting to do 24 hours of working out on a sugar high (based on your food prep) is next level!
Riunite – Thank you for leading in so many different things – Flag Q, Triathlons, etc. We are definitely better with you.
Sam Walton and Chazz – Like others who did 24 hours, truly inspirational.
Speedo and Frank ‘n Beans – Good to see some folks from my old stomping grounds. YHC hopes to get up to your neck of the woods, hopefully with an FNG from my high school days.