11/30/2020 - Dark Tower - It’s a Drag Race!

AO: Dark Tower

When: 11/30/2020

PAX:

Number of Pax: 8

Pax Names: afib, Dingo, Ebeneezer, Moonlight, Patchouli, Radio Flyer, Sparky, Townie,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Ebeneezer


Introduction

F3 is a free men’s peer-led workout heat or cold, rain or shine.

Led by men who participate in the workout in a rotating fashion, with no training or certification necessary.

I am not a professional!

Modify as needed, don’t get hurt but push yourself.

End with a Circle of Trust.

Warm-O-Rama

Pooh Bears 10 (in cadence)

Hip openers 10 (in cadence)

Tappy Taps 10 (in cadence)

Mosey the hill (scouting wind direction to place workout location)

Grady Corns 10 (in cadence)

The Thang

  • Exercises completed:
    • 2 PAX drag sleds up Rotary Hill
    • Remaining PAX perform AMRAPs until both return of following exercises:
      • Hand Release Merkins
      • SSHs
      • Hydraulics
      • Shoulder Taps
      • LBCs
      • Lunges

Mary:

  • Exercises completed:
    • Ring of Fire
    • Top to bottom stretch

Circle of Trust

In midst of a pandemic, vast majority of folks do not have opportunities for fellowship like we do with F3 (the F3-24 event was great example of this)

  • Appreciate it
  • Be patient with others
  • Be aware of signs others need something (withdrawn, angry, etc.)
  • Do “million little things” to engage with folks

Aligns with my credo: It’s nice to be important, but it’s more important to be nice…

Prayer requests:

Niece of Moonlight & Brooks;

Prayer of thanksgiving for our fellowship, ability to improve fitness, and patience to understand others / engage them to improve their situations.

Naked Man Moleskin

After F3-24 beat down the PAX of F3 Naperville on 11/28, the HCs were thin for long time day before.  For while, wondered if it’d be me and A-FIB (since he’s SiteQ); however, the HCs came in and we ultimately had 8 ~ a great number that helped make sure all had plenty of trips up & down that hill!

0445 – YHC arrived at Dark Tower to set up and scout surroundings (no skunks – just avoided running into one last time I Q’d here, so just checking).  This AO is great, so took in a lil’ mosey around to enjoy the site. Wind is fierce, so positioned workout on East side of hill to block some wind.

0515 – time to warmup (it’s damn chilly this am and the wind still nippy).  Fired up the Bluetooth speaker, and YHC has to lead off with Pooh Bears (Up, Down, Touch the Ground…with the theme song to accompany) … ‘cuz you can’t take it too serious. Finished warmups with Mosey up hill to scout wind direction (staying East side of hill).

0520 – 0550 – hill time! 2 PAX drag sled with 2 coupons up and down (50 meters) while remaining PAX do AMRAPs of various exercises, while the chosen tunes play.

0550 – 0600 – Ring of Fire for Mary (planks w/ knee-to-elbow; planks w/ arm raises; low plank hold; plank jacks, Merkins, shoulder taps) and then Top-to-Bottom stretch (something we tend to overlook, but critical – glad we got 5 solid minutes of stretching in)

TIME WAITS FOR NO MAN: The chill was no longer noticeable after about first 5 minutes, and everyone crushed the sleds up that hill.  You’ve got to like a workout that breaks a sweat, but doesn’t take you all over an AO.  Dark Tower is a great AO, and I realized just about 15% of YHC’s posts are here ~ so working on up-ing that percentage.  COFFEETERIA followed.  Thanks to all!

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