05/08/2021 - Dark Tower - Keep It Simple
AO: Dark Tower
When: 05/08/2021
PAX:
Number of Pax: 18
Pax Names: Aladdin, Amazon, Blow Dry, Dingo, Disclaimer, Lutefisk, Moonlight, One Bar, Radio Flyer, Snart, Sweeney Todd, Tiny Dancer, Trailer Park,
DR Names:
Number of FNGS: 1
FNG Names: Spirit
QIC: Disclaimer
Introduction
Goal today was to keep it simple and allow for PAX to go at their own pace heading into Lincoln Games. Nothing fancy, but plenty of work for those who wanted it to be more of a burner. No coupons, no frills. I got my playlist together and away we went…
Warm-O-Rama
Motivators from 6
Arm circles
Toy soldiers
Good mornings
The Thang
Thang 1:
This was a 30-minute variation on the CrossFit workout known as “Cindy.”
5 pull-ups on the bridge
10 push-ups
15 air squats
Run 200-ish meters (it’s possible the cones moved further away each round… not sure how that happened…)
Rinse and repeat for 30 minutes, going for as many rounds and reps as possible
Thang 2:
At the base of the tower, we did the workout that shall now be known as the “Mrs. Disclaimer” because my wife came up with it. 15 minutes on the clock, 1 minute per movement, 5 movements, 3 rounds. Movements were:
-Box jumps/step ups
-Bear crawl shoulder taps
-Carolina dry docks
-Lunges
-Side straddle hops
Mary:
-LBCs
-Flutter kicks
-American hammers
-Stargazers
Circle of Trust
Today’s circle of trust was about encouraging and pushing one another ahead of the Lincoln Games. I shared that this was my first week doing a six-pack, but only because I had received call-outs, encouraging texts, etc. to get me out there. If I can do it, anyone can. Get out there!
Naked Man Moleskin
FNG is a pilot for Southwest. We named him Spirit and promptly charged him a $35 naming fee.
For the “Mrs. Disclaimer,” we worked out to Free Bird, inspired by Baby Hands at the Early Iron Lion this morning.