01/31/2020 - Dark Tower - January Fitness Test & Martial Arts Striking

AO: Dark Tower

When: 01/31/2020

PAX:

Number of Pax: 30

Pax Names: Baby Hands, Belichick, Blart, Broccolini, Brooks, ChileDawg, Drago, Ebeneezer, Elway, Face Plant, giblets, Goldberg, hot box, House Arrest, Jackie Chiles, Joliet Jake, Marla Hooch, Mr. Miyagi, Nacho Libre, Pizza the Hut, Ronda Rousey, Rooney, Shandy, Smalls, Smokey, Tailspin, TBD, The Cornbread, Turner, Wet Wipe,

DR Names:

Number of FNGS: 0

FNG Names: N/A

QIC: Wet Wipe & Face Plant


Introduction

F3 Disclaimer

-I am not a professional or aware of injury so modify as needed

-Free for Men Only

-Outdoor Workout no matter what the conditions

-Peer Lead

-Rotating Fashion

-It ends in a CoT

 

Conditions- 30 degrees with a light snow on the ground.

Warm-O-Rama

Warm Up
50-SSH (IC)
15-Abe Vigoda’s (IC)
15-Tappy Taps (IC)
10-Arm Circles (IC)
2-Arm Across the Chest Stretch (10 ct)
2-Shoulder Stretch (10 ct)
Following the the warm up the two groups split and Wet Wipe’s crew worked at the Tower while Face Plant’s crew stayed in the parking lot.

The Thang

Fitness Test with Wet Wipe
AMRAP (As Many Reps As Possible) 90 sec
  1. Merkins
  2. Squats
  3. Big Boy Sit Up
  4. Dips
  5. Lunges (2 leg cts as 1/2)
  6. Coupon Swings
  7. Curls
  1. Bent Rows
  2. Step Ups/Box Jumps (1 leg cts as 1/2)
  3. Over Head Press
  1. RDL
  2. Chest Press

Martial Arts Striking

PAX worked on self-defense training with Face Plant.

 

Circle of Trust

Face Plant led the CoT with some words of wisdom and ended with an “Our Father”.

 

Prayers were requested for;

Wet Wipe’s FiL

Smokey’s Aunt & family

Ryleigh from Louisville

Poutine’s Mother

Naked Man Moleskin

This was were we all had our hopes and dreams crushed by Face Plant.  He let us all know we will not be attending BUD’s training and basically we are all old has-been.

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