11/13/2020 - Dark Tower - Harbaugh Birthday Q – “Al Carmichael”

AO: Dark Tower

When: 11/13/2020

PAX:

Number of Pax: 11

Pax Names: Bongo, Dingo, Dorn, Glass Joe, Harbaugh, Ronda Rousey, Shandy, Skilling, Sun Devil, Townie,

DR Names:

Number of FNGS:

FNG Names:

QIC: Harbaugh


Introduction

It was chilly, windy and dark but the Pax were in a lively mood from the beginning.  They thought this was going to be a nice, easy birthday bash.  They were mistaken….things changed quickly once we got into it and I warned that we were headed to a football field for lots of running.  Luckily, the gang was ready to go.

Warm-O-Rama

  • Good Mornings
  • Goofballs
  • High Knees
  • Butt Kickers
  • Side Straddle Hops

 

The Thang

Thang 1

  • Mosey to the turf football field by the high school

Begin the “Al Carmichael” workout.  The Al Carmichael calls for 6 intervals, including 1 exercise on the goal line, followed by a 100 yard sprint to the other goal line and back.  I modified and we did 7

  • Burpees
  • Hand Release Merkins
  • Hip Dips
  • Monkey Humpers
  • Alligator Pushups / Walk til I say get up and sprint to the other goal line
  • Knerkins
  • Bear Crawl til I say get up and sprint

Mosey back to the parking lot

Thany 2

Coupon work – 41 reps of each exercise.  1 for each year of my existence

  • Chest Press
  • Overhead press
  • Goblet squats
  • Bent over rows

Mary/Finisher

The caterpillar –

PAX forms a line down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through over a Q-prescribed distance or until toasted.

Circle of Trust

Definition of Plateau:   A state of little or no change following a period of activity or progress.

When I started F3 in August, I saw significant fitness gains in the first couple of months.  Felt great, but lately have felt flat.  It has also gotten harder to get up in the morning, now that it’s dark and cold and i’m not seeing the fitness gains I’ve seen previously.
My plan next week was to double down my efforts and try to break through.  Baby Hands saw on my pre-blast that i’ve hit a plateau and he reached out to me personally to tell me he would help me push though next week and gave me his AO schedule.  That’s leadership and something I want to pay forward when I hear somebody is struggling a bit, reach out and pull somebody along.

Naked Man Moleskin

The group was called out by a passer by – an older lady who regularly walks by the group and says hello.  She was sure to rip our poor planking form – “It’s not a downward dog gentleman!”  HA!

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