05/02/2023 - Dark Tower - Full Body Burner
AO: Dark Tower
When: 05/02/2023
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Snots
Introduction
PRE-BLAST DATK TOWER
BOOTCAMP 5/2/23 5:15am
Bring your sandbag or your coupon for a full body burner. HC Below!!!! @channel Be sure to practice your name before Name-O-Rama. Lots of screwup’s lately. ????
Warm-O-Rama
SSH in Cadence-20
Arm stretch across the chest
Tie Fighters in cadence 15 each side
Leg stretches:
Pull knee to chest and hold into next step. Rotated legs for about 10 yards.
Raised left hand in the air and pulled right ankle up for a quad stretch. Rotated each side for 10 yards.
The Thang
Thang #1
2 Rounds of the Exercises Below.
Exercises for each Round:
-MLH (Mississippi Leg Hounds)
-Overhead Hold (30 seconds high 30 seconds low)
-Overhead Press
-Coupon Curls
-Coupon Lunges
-Run a lap around the 2 inner bridges. Round 1 Lunges on each Bridge. Round 2 Bear Crawl across each bridge.
– Flutter Kicks with the Coupon until the 6 is in or 50 Reps for each round.
We did 50 Monkey Humpers before we started Thang #2
The Thang #2
11’s – Start with 11 Burpees and 11 Merkins. We ran across the bridge in between. (about 20 yards)
Mary
Leg Raises – Start with legs 6 inches off the ground. On my call we held at 6 inches, spread em, back together, leg lift and hold, normal flutter kicks, small flutter kicks. Our feet did not touch the entire time. We did this for a little over 2 minutes.
Circle of Trust
I mentioned I struggled at times to come up with a COT. I mentioned it to my wife that I couldn’t think of anything to say for COT. She said “Just say never go to bed with an itchy butt or you will wake up with a stinky finger.” We got a good laugh out of her quote. Then reminded me that we have a fun relationship and we joke around a lot. I think this allowed us to have a hero’s relationship after 22 years together and 18 years of that being married. So keep your relationships full of joy and make sure you are laughing with significant other every single day!
Naked Man Moleskin
We had a good laugh about my COT. I received good feedback on the workout. The timing worked out well. In order to do the 11’s I had to cut out the 3rd round of thang #1. I added the one set of monkey humpers. There was a big gap with the running. Some of the slower runners were not able to do many flutter kicks for Thang #1. We planked a little bit but I wanted to push the guys at the front of the pack. Not everyone was able to finish thang #2. I cut it short for Mary.