07/12/2020 - Dark Tower - Leave the Coupons, bring the towel….
AO: Dark Tower
When: 07/12/2020
PAX:
Number of Pax: 10
Pax Names: Bob Ross, Bongo, Cousin Eddie, Cupcake, Curds, Flush, Rusty, Sweeney Todd, Twinning, Wickets,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rusty
Introduction
The conditions were near perfect! The temps were in the low 70s, the sun was shining and there was a slight breeze in the air.
I arrived at Dark Tower a little early and was casually reviewing my workout plan when I saw a text from Bob Ross at 6:15am saying that he was on his way…. I know that Bob Ross does not text and drive so that meant he was just leaving home and would not arrive on time…. Well, there goes my workout plan!!! I wanted to leave the flags at exactly 6:30 and not return until 7:30…. Oh well…. stuff like that happens. Time to adapt.
As the Pax began showing up, everyone was pleased to hear that we would not be using coupons for the workout, but everyone would need a towel…. Yup, we are going to do a few Thangs that include a towel… Luckily I brought a few extra for those that did not fully read my Preblast….
As the clock strikes 6:30, I begin the workout with our standard disclaimer…. You all know the words, I am sure you say it in your sleep…. I am not a professional, I don’t know about your past or present injuries or how to prevent them. Modify if you have to, but push yourself. We all need to social distance to help prevent the spread of Covid-19. Do the right thing!!
Now, let’s roll!
Warm-O-Rama
Motivators – 10 to 5 (while we wait for Bob Ross and Curds to arrive….)
Mosey to the Tower
Imperial Walkers x 20 IC
Mosey to concession house
X-Men Trunk Rotations x 10 IC each direction (hold the towel in each hand above your head, pulling it outward to keep tension on the shoulders and upper arms.)
Mosey to base of hill
Shoulder/Tricep stretch w/towel x 10 IC each side
(Bob Ross and Curds finally arrive)
Motivators from 5 to 1
The Thang
Thang 1 – Hanging Out
Partner Up….
Pax 1 does 20 Hanging Knee Raises or 20 Gas Pumpers – once complete, switch with partner. Continue to switch until each pax does all exercises – to make it harder, wrap towel over bar….
Pax 2 does AMRAPS of following:
Shoulder Tap Merkins
Bulgarian Split Squats (Right Leg)
Dips
Bulgarian Split Squats (Left Leg)
25 Decline Merkins
Step Through Burpees (perform the bottom half of the burpee, then do two kick throughs from a plank position before jumping up)
Short mosey to Centennial Beach Lot
Thang 2 – Bear Trapped in a Box
Lateral bear crawl from one end of a parking space and back
Continue back & forth until time is called (2 minutes)
Mosey back to the ball field/Skate area(short hill)
Thang 3 – 11s – We had to modify the reps for time. (Maybe if everyone was on time, we could have finished!!)
1 Towel Curl – Put towel behind one knee, holding it with both hands, curl up while resisting with leg, switch legs each time.
Run down/up the short grade
10 Mountain Climber Burpees (1 Burpee + 6 single leg mountain climbers)
Mosey to base of Rotary Hill
Thang 4 – Attack the Hill
Bottom of Hill – 10 merkins (change them every time – standard, wide, narrow, diamond, pushback, peter parker, etc)
Run to top
Top of Hill – 5 Big Boys
Run back down
Rinse and Repeat until time is called
6 MoM
Freddie Hammers x 20 IC (Freddie Mercury/American Hammer Combo)
Flutter Kick Leg Raises x 30 IC (Flutter Kick/Leg Raise Combo)
Scissor Kick Leg Raises x 30 IC (Scissor Kick/Leg Raise Combo)
Circle of Trust
We prayed for Mr Miyagi, Toady, Crabgrass’s family, Sweeney Todd’s friend, my MIL who is battling dementia and anyone else that needs our thoughts and prayers.
We thanked God for the time we got to spend together getting better. We asked for the ability to stay vigilant to the task of becoming better men and better leaders for our family, friends, co-workers and communities. We asked for strength to do the right thing in all aspects of our lives. We ask that God continue to strengthen us in Mind, Body and Spirit so that we may be able to do His will.
Amen!
Naked Man Moleskin
The mumblechatter was crazy today! I don’t think I have ever learned so much in a 60 minute workout as I did today…. We covered topics ranging from Geography, Urban Dictionary categories, restaurant service in the Post-Covid environment, Time Keeping (Curds, Bob Ross) and ditch digging… I watched both Curds and Bob Ross dig figurative ditches all morning…. However, Curds put his shovel down, while Bob Ross kept digging the hole deeper….
It was a great morning and I had a lot of fun laughing and sweating with my brothers!!
Until next time….
Rusty…. Out!