12/21/2020 - Dark Tower - It’s My Birthday and We’ll Run and Do Burpees If I Want To

AO: Dark Tower

When: 12/21/2020

PAX:

Number of Pax: 11

Pax Names: afib, Bongo, Crabgrass, Dingo, Harbaugh, Onions, Powderpuff, Shandy, Sparky, Townie,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Twilight


Introduction

My favorite type of boot camp workout is a pearls-on-a-string style beatdown while running around downtown Naperville.  It’s even better with Christmas lights so each year for my birthday Q that’s what I do.

It was nice to see Shandy NOT fartsack my Q and it was an honor to have one-half of F3 Nation’s favorite couple (Onions) in attendance.

Weather was perfect with a bit of a breeze and a real feel of 27F.

Warm-O-Rama

Gave the disclaimer and performed the following:

  • SSH 20x 4ct
  • Copperhead Squats  10x 4ct
  • Abe Vigodas  10x 4ct

We then hit the path and stopped along the way for:

  • At base of Dark Tower
    • Squat Jacks 10x 4ct
    • Arm Circles  10x/10x 4ct
  • At The Cafe in front of the bridge
    • Santa Surfers  left 5x/right 5x  OYO

The Thang

Thang 1 – Bear Crawl/Crab Walk (Café Bridge)

  • Bear crawl to the north side of the bridge
  • Crab walk to the south side of the bridge
  • Bear crawl to the north side of the bridge
    • Once complete, perform Merkins, in 4ct cadence, until Six is in

 

We then did a FAST run to Amphitheater and did BBSUs until the 6 arrived

 

Thang 2 – Motivators from 10 – with PAX spaced out on amphitheater seats as if they were about to sing happy birthday to me…but they didn’t 🙂

 

Mosey a short way to the bridge by the Dandelion Fountain

 

Thang 3 – 5’s (just like 11’s….but 5’s)

  • Prisoner Cell Merkin Burpees (PCMB’s) & Walmart Burpees (yogging in between)

 

FAST run back to Flags and did 6ct Burpees as we waited for the 6

 

Thang 4 – Ascending NEMO’s – Some functional fitness training!!!!!

  • Perform NEMO (see F3 Nation Exicon), run to Flag at top of hill
  • Repeat-o but add ascending reps to your NEMO each round
    • Thanks to TPS Reports!  Saw this exercise in one of his BB’s and absolutely love it!!
    • Did this for 10-12 mins

 

6MoM (to Disturbed “If I Ever Lose My Faith In You” nice and loud.  Not sure if the PAX liked it or not but then again, it’s my Birthday Q so….)

  • American Hammers  30x
  • Inclined Slow Flutter Kicks  10x

Circle of Trust

CoR/Announcements/NoR/Prayer Requests

Prayers for Aladdin and his family as they recover from COVID.

Keep an eye out for your fellow neighbors and F3 Brothers.  In times without COVID the holidays can be tough on some individuals and families.  With COVID, it could push some into despair.

Heard on Cleared Hot podcast, Romans 5:3-4 “we rejoice in our sufferings, knowing that suffering produces endurance and endurance produces character, and character produces hope”.   The person on the podcast went on to say that his greatest memories in life are in shared experiences during relationships and these shared experiences with his wife, children and teammates were more significant than any one achievement he did on his own.  Children, wife, siblings and F3 brothers.  Look back at how the real formidable experiences of your life were more special sharing with someone else.

 

Naked Man Moleskin

Shout out to Bob Ross!  We know you want to be out there with us and we wanted you out there with us, too.  Of course, you were exactly where you needed to be 😉

-Twilight

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