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.
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!