11/07/2022 - Dark Tower - F324 – Hill & Coupon Beat Down
AO: Dark Tower
When: 11/07/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PREBLAST – F324 – CENTENNIAL BEACH LOCATION – SAT NOV 5TH
@ 10AM – @Snots Q
Bootcamp 
Send off your M & 2.0 and be ready to get to work! We will head over to the hill. If we have time we will do a little bit of Coupon work. HC Below!!! LFG!!!!
Warm-O-Rama
SSH – 15 Reps
Various Leg Stretches
The Thang
Thang #1
Sandbag Indian Run with 40# and 60# Sandbags
We formed 2 lines. One line with the 40 bag and the other with the 60 bag.
First PAX lifted up the sandbag and dropped it behind them for the next pax. After they dropped the bag they did 2 Burpees and continued with a mosey. Once the bag made it to the last guy they ran to the front of the line with the sandbag. We started at centennial beach and made our way to the hill.
Thang #2
We started at the bottom of the hill and had 5 Rounds OYO.
-Up the Hill we did the following exercises each time up the hill. Only one of the uphill exercises was done for each round.
Round 1- High Knees, Round 2 – Broad Jump, Round 3 Bear Crawl Merkins, Round 4 Side Shuffle (switch direction halfway up), Round 5 – Sprint
-Down the hill we did lunges to the Sandbag that was halfway and run back to the starting point.
-At the top and at the bottom of the hill we did 5 Burpees
After finishing each exercise I had any PAX that finished early rotate 20 reps of Big Boys, SSH, & LBC’s until the 6.
Thang #3
Repeat Thang #1 to return back to the our starting point.
Thang #4
We circled up by the flags with our coupons and the 2 sandbags in the middle.
The group did various exercises below until the PAX returned carrying the sandbag from the other end of the parking lot (100 Yards away)
Once the PAX Returned, we did a different exercise. Next Pax left with the sandbag. Halfway through I started sending 1 PAX with the 60# and 1 Pax with the 40# at the same time.
Exercises completed:
Mississippi Leg Hounds (MLH)
Alternating Coupon Merkins
Coupon Curls
Side Lunges on Coupon
Coupon Flutter Kicks
Leg Raises – 6 Inches off ground, Legs Spread Apart, Leg Lifts and Flutter Kicks.
We did Thang #4 until the 45 minute mark
Circle of Trust
Shared Pain Builds Trust
I talked about doing something difficult with others builds trust. Many of the PAX we didn’t know before we started coming out in the gloom. But after getting after every morning, I have so much trust in the PAX that I work out with that I know they would be there to help me no matter what I needed. Many were were once strangers but are now close friends because of that shared pain each morning.
We took a moment of silence for those that needed some prayers.
Naked Man Moleskin
The Indian Runs need to have some kinks worked out. We got a little bit too much spread out. It worked out better as a ruck as we were walking instead of a lite jog. I thought that the 2 burpees would slow the lines down a little bit. Next time I will try something different to keep the lines tighter.
I tried to have a good variety and not focus on one muscle group. I thought that some variety would be a good change of pace for the PAX going for the 24 workouts.
On the hill portion of the workout, everything went pretty smooth. I did move the sandbags a few times to give some relief to those PAX doing the 24. Maybe shaved off about 10 yards after the 2nd round.
Prior to my workout was the family workout and then afterwards was the Ruck.