12/02/2021 - Dark Tower - :fire: BDVQ-DARKTOWER:fire:
AO: Dark Tower
When: 12/02/2021
PAX:
Number of Pax: 15
Pax Names: Augustus Gloop, Baby Hands, Ball Boy, Bassmaster, Blues Clues, Gaylord, Glenn, Nosejob, Putt Putt, Riunite, Serena, Smokey, Spirit, Wide Right,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Laimbeer
Introduction
Centennial Beach Park locationWarm up. Work. Cool down.
Bring 
and 
.
Warm-O-Rama
- All PAX arrive in weighted vests.
- Mosey to circle and back.
- SSH IC 30
- Calf Stretch both sides OYO
- Hamstring Stretch both sides OYO
- Shoulder Interior Stretch both sides OYO
The Thang
Break up into two groups. Indian run to covered bridge.
Thang 1-
-5x5x10-pullup/merkins. wall squats for the 6. 15-20 second rest, rinse, repeat.
Group run back to WaR location.
Thang 2-
-Dora goes sledding
- 2 man teams. 3 sleds weighted at 120 lbs a piece. 40 yard sled push. Each team does 10 reps, 5 reps a man, the other man does active recovery run next to sled pusher.
- Other teams that aren’t doing sleds cover time with Dora 100/200/300 Curls/OHP/Merkins, off man runs down to pit around lighted cones for a 100 yard run.
Thang 3-
–100 yards and Crawlin’ (modified/ field size to 70 yards)
- PAX Bear crawl 10 yards to each lighted cone and do core exercise on Q count. Bear Crawl, LBC IC 25, Bear Crawl, Big Boys IC 25, Bear Crawl, Superman’s Q count 30, Bear Crawl, American Hammers IC 25, Bear Crawl, Pilates 100 IC, Bear Crawl, J-Lo IC 25.
Mary-
- Merkin Ring of Fire, 3 count.
- LBC IC 30, Big Boy IC 30
- Calf Stretch both sides OYO
- Hamstring Stretch both sides OYO
- Quad Stretch both sides OYO
- Shoulder Interior Stretch both side OYO
Circle of Trust
“Show Up”
YHC had planned a nice quote to base a speech on. But that never seems to work for me. Speaking from the heart at the time of, seems to go better. Baby Hands knows that also when I tend to do that I ramble for about 5 minutes before getting to the point, too.
I was on my way to set up for the BDVQ and I was getting pumped listening to a Goggins/Jacko mix and I switched gears. I ditched the quote and went with…
“Just show up”.
Recently due to weather or significant life stress I have been a huge victim of not adhering to this. But what I should say is, maybe a top violator of this, as we can’t victimize ourselves.
In the past week, due to stress and lack of sleep, I’ve fart sacked twice. Once for a marathon training run and once for a post I had HC’d. Unacceptable.
The point is, Just Show Up. Whether it’s to a workout, or your life events, be present. Move the ball forward. No one is going to do it for you.
I asked for prayer requests and Blues Clues requested thoughts for his aunt who passed away on Thanksgiving. Smokey spoke of his son’s friend who is getting help and was recently evaluated. Thank God his family is getting him treatment before he is lost to a tragedy .
We took a moment of silence for the High School shooting in Oxford, MI yesterday. We can never truly understand these tragedies and the thought process behind such heinous acts.
Amen
Naked Man Moleskin
This was my first BD Q and my 5th Q overall. I’m still learning. I still need to memorize the 5 core principles and the disclaimer as sometimes you just can’t read your cheatsheet. I truly appreciated the AAR post workout. There was some positive and constructive input. Thank you.
The PAX in attendance went hard as heck. The goal was a strength training BD, and the PAX were very receptive. It seemed all the PAX loved the sled work and I will definitely bring it out again for a Q. Thank you to Shirley Temple for letting me borrow his two sleds so I had 3.
I give the PAX credit for all going vested. Everyone was gassing. Even the ones who don’t want to show it, you could see it.
Did I mention it was intense? During 100 yards and crawlin’, in core exercise 5 or 6 I burped and threw up in my mouth while counting. Ball Boy was next to me and we started laughing and the party continued.
Until the next time…
Laimbeer