04/15/2022 - Dark Tower - F@ck Fear
AO: Dark Tower
When: 04/15/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Bush Push
Introduction
Preblast – Dark Tower – 4/15 at 5:15 AM – Manniversary
Coupons
Shoes for grass and pavement
Strength and cardio combo for a full 45 minutes of pushing each other
EC at 445
Warm-O-Rama
Big EC group at 4:45
WAR at 5:15
Michael Phelps x 15
Tappy taps x 15
Motivators x 5
The Thang
Rifle carry coupon from flags over the hill and stop at the bottom
We are going to do 4 sets of each exercise together at several different stations around the AO. 15 reps per exercise. 4 – 15 significant for my first day at F3 on April 15, 2021. All exercises in cadence with a different HIM counting each exercise. We are also going to go at a fast pace the entire time with little to no rest when transitioning between exercises
First Station (4 sets)
Coupon swings x 15 (Started with coupon swings because this is the exercise I did with weak a@@ form at my first work out causing me to slip a disk and head to chiropractor 3 hours after my first post)
Overhead press x 15 (One of the exercises I struggle with the most and want to get stronger at this year)
Curls x 15
Run to bridge behind the Riverwalk cafe
Second Station (4 sets)
Pull ups x 5 (only exercise we did OYO and another exercise I need to get stronger at)
American hammers x 15
Run to amphitheater on river by library
Third Station (4 sets)
Box jumps x 15
Derkins x 15
Urkins x 15
LBC’s x 15
Run to bridge east of the amphitheater
Fourth Station (4 sets)
Standing Rows using bridge railings x 15
Run to benches/tables by city hall and 9/11 memorial
Fifth Station (4 sets)
Dips x 15
Run back to coupons at the bottom of the hill
Sixth Station (4 sets)
Chest Press x 15
Rifle carry or run with coupon on shoulder back to flags. Drop coupons and run back to bottom of the hill for final station
Seventh Station (3 sets)
Bernie Sanders up hill
5 Burpees all together at the top of the hill
Run back down the hill
We did this 3 sets so we would have a few minutes for mary
Mary started in parking lot by flags at 5:57
Flutter kicks x 20
Big boys x 30
Leg Lifts x 15
60 second ring of fire with 3 merkins per HIM until 6:00
Circle of Trust
Been thinking a lot about fear for a while. Fear for the safety of my family. Fear about all that is going on around our world. Fear for not being able to keep up with guys kept me from joining F3 for years.
Then I heard Tony Blauer on the Dad Edge Podcast this week. He coaches and teaches people how to use fear to their benefit.
His acronymn is F@CK Fear
Face it
Understand it
Control it
Know it
We all have fears no matter how hard we try to say we don’t. Tony said you can either let the weight of fear can slow you down OR you can use fear as fuel
You can’t be brave if not afraid and avoiding hard stuff only makes you weaker. So being courageous is taking action despite feelings of fear.
I had fear for today’s workout because I used exercises that I need most improvement on. I couldn’t finish all the overhead presses which I was afraid of when I planned it. I did this because if I let my fear keep me from doing them I would get weaker. Doing them with my fear would help me get stronger.
Forgot this part in the COT but added because I loved the quote Tony referenced — Cus Damato a boxing coach said, “The difference between the hero and the coward is what they do with their fear. They both feel it.”
So here’s to each of us saying fuck fear and being heros for our families and community.
Closed with prayer, an Our Father and a reminder of the sacrifice Jesus made for us on this Good Friday and that we should rejoice in being Easter people.
Naked Man Moleskin
As I reflected on this past year all I kept feeling was an overwhelming sense of gratitude for what each and every person has added to my life through F3. All of you incredible HIM’s have whooped my a@@ into much better shape, welcomed me into the fellowship leading to meaningful conversations being had and friendships being formed and pushed/held me accountable when I needed it.
Anyone who has seen my BDRC threads knows I love a good call out but I don’t feel like I can call out individual PAX’s here to thank because the list would be way too long.
So whether we have crossed paths only once or more times than we can count, each of you has shown me what this community of incredible men is all about. So a huge thank you for all the times we have sweated together, prayed together and been in fellowship together.
Much Love and Gratitude!
Bush Push
PS – Thank you @harbaugh and @c-bus for final getting me out! Looking forward to seeing you at BDRC this summer @C-bus (I just couldn’t resist adding at least one call out to this note)