08/21/2020 - Dark Tower - Leg Day
AO: Dark Tower
When: 08/21/2020
PAX:
Number of Pax: 8
Pax Names: Longshanks, One Bar, Shandy, Skilling, Smalls, Sweeney Todd, Tighty Whitey,
DR Names:
Number of FNGS: 0
FNG Names: 0
QIC: Nair
Introduction
Nair was the first to arrive to gather himself for his AOVQ at Dark Tower focused completely on legs until core time during Mary. Longshanks decided to get back out after a solid start to his week was interrupted by family duties. Smalls arrived to stamp the DT flag in its place. Early mumble chatter about the best place to put your keys. Shandy was next up in his midnight blue vehicle dressed in typical fashion a black F3 DT short sleeve shirt. Skilling came to work on those chicken legs. Sweeney Todd continues to impress, of course being a former wrestler & football player himself. Tighty whitey came back to finish his first week in F3 strong. No one can complain about the beautiful morning that we all got to wake up to and work out with.
Warm-O-Rama
Focused completely on legs – obviously
10 SSH (IC)
Smalls special (squat and push legs out)
Legs together to stretch hamstrings – palms to the ground
Side lunge stretch
Quad stretch
The always important Pigeon stretch
The Thang
Mosey to the Carillon Tower
Thang #1
10-9-8-7-6-5 …..
Squats
Lunges
Step-ups
Calf raises
Side lunges
Clean – Squat – Press
50 jump ropes
Wall sits for sets 10-7, Bulgarian single leg squats for sets 6-5
Mary –
Copenhagen side Plank for 20 seconds each side w/ added elbow to knee
20 (IC) Flutter kick
20 (IC) scissor kick
25 LBCs
Circle of Trust
Focused on improving our mental toughness with families and being aware of the difficulties teenagers face in their social lives at this time.
Our father
Naked Man Moleskin
Play list – Old Rap
Hip Hop Hooray
Love the Way you Lie
Bust a Move
Rappers Delight
Jump Around
Insane in the brain
Till I Collapse
Nothing but a G thang