03/03/2020 - Dark Tower - Leg Focused at the Tower
AO: Dark Tower
When: 03/03/2020
PAX:
Number of Pax: 14
Pax Names: Bjorn, Flush, Leuben, McMountie, Paddington, Percy, Pizza the Hut, Putz, Rooney, Shandy, Smalls, Smokey, Turner, Wet Wipe,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rooney
Introduction
After “gun day” it was time for leg day. Too many guys skip leg day, so we called it “leg focused.”
Warm-O-Rama
- Side Straddle Hops x 25 IC
- Arm Circles Forward x 10 IC
- Arm Circles Backwards x 10 IC
- Good Mornings x 15 IC
- Leg Swings R x 5 IC
- Leg Swings L x 5 IC
Mosey to Tower
The Thang
Thang 1:
3 rounds
- 5 Over the coupon burpees
- 15 sumo squats- holding coupon low
- 25 Coupon Swings
- 35 step ups – each leg counts as 1
- Run to Covered Bridge
- 5 pull ups or 15 rows on bridge
- Run back to Tower. Al Gores or Plank waiting for the 6
Thang 2:
Slowsey to the base of the hill (second tree)
On your own…
10 bent over rows then 10 steps with coupon held overhead.
Set coupon down and run up the hill. One squat. Run back down and pick up coupon.
10 bent over rows then 10 steps with coupon held overhead.
Set coupon down and run up the hill. Two squats. Run back down.
Keep repeating… add one squat each time up the hill.
Stop when you reach the top of the hill with the coupon.
Final Leg Work and Mary
- Pickle Pointers x 20
- Alabama A$$ Kickers Right x 20
- Alabama A$$ Kickers Left x 20
- LBCs x 25 IC
- Plank-a-rama – each PAX calls out type for a 5 count
Circle of Trust
Announcements:
- Q School week of March 16 – Urkel and Shandy
- Bike Club starting 3/14 – Paula Dean, Wet Wipe and Dr. Ralph
- Q Source East has started at Marianos
- Community Giveback – Leuben
- Loaves and Fishes 3/26 – not on slack yet? TBD mentioned yesterday
- F3 Gear – get the Noonan tribute shirt
- CPR/First Aid – Hot Box
CoT – Unscripted… something like this:
Why back on the Q sheet four days after my VQ? First, it’s my birthday and I wanted my surprise party more awesome than Wet Wipes party last week. Second, you never know how your VQ is going to go. If my first was a disaster, I wanted to challenge myself and try again right away. So, I put myself on the sheet last week before my VQ. Lastly, a few weeks ago Tiny Bubbles had a nice message where he talked about me and we. My takeaway was that I needed to step up and make sure I’m giving back to the “we” more. When I joined F3, I did it to improve myself. I was focusing on the “me.” I’m eight months in and realized that I need to start stepping up and leading more. I need to give back to this group and start Qing more to support the “we.” If you’ve recently had your VQ, sign up again. If you haven’t Qd, do it. If it’s been a while, get back on there. Let’s get better together.
Naked Man Moleskin
Smokey came up with a name for my speaker with a shoulder strap… I don’t like it.
Smalls has quite a mind. Also, be sure to steer clear of the type of punches that he throws.
PizzaTheHut knows way more about coffee than you do.