10/04/2021 - Dark Tower - Master the Basics
AO: Dark Tower
When: 10/04/2021
PAX:
Number of Pax: 15
Pax Names: Augustus Gloop, Blinky, Cable Guy, Cupcake, Dabo, Dingo, Goldmember, Persian Kitten, Radio Flyer, Squeaks, Townie, Unicycle, Wire Nut, Wrong Turn,
DR Names: Unicycle & Doback
Number of FNGS: 0
FNG Names: N/A
QIC: Aladdin
Introduction
Dark Tower 10/4/2021 Pre-Blast 0515F3 101 mañana. Master the basics. Learn the lingo. Kinda like a QSchool. Questions welcomed and encouraged. No coupons needed. Plan for grass & pavement. Two thangs planned directly from the https://f3nation.com/exicon/ but 1st HC 
SYITG (see you in the gloom) https://f3nation.com/q101/
Warm-O-Rama
SSH IC 20
Good Mornings IC 15
Abe Vigotas IC 15
SSH IC 20
Mummblechatter IC 5 min
The Thang
Thang One
Elevens (At My Hill)
also written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11.
1 hand release merkin at the bottom of the hill, 10 burpees at the top (sprint in between)
Recover 540ish
The intention here was to show them a simple yet not easy Thang. You can gas all fitness levels here as its you vs you. If PAX are slacking hold them accountable. You can run it the entire length or cut it short as I did here. Teaching the timing of thangs.
Mosey over the City Parking lot ( Eagle & Aurora)
Thang Dos
7 of Diamonds
Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work. For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners. If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice. We will do some rounds on your own, then wait for the six each round; and some rounds we do as a group. Q’s choice.
Recover 551ish
Mosey back to the flags
MoR
Merkin Ring of Fire
While one PAX performs 3 merkins (of choice) the rest hold a high plank
0600
Recover Recover
Circle of Trust
KISS
K eep
I t
S imple
S tupid
Want to run a successful Q? Keep it simple homie. We know you’re a beast yet can you LEAD? It’s different when you’re the man in the area. Look in the Exicon, copy/paste and execute. Plan in advance as much as you can. Have extra Thangs in case you run out as I did my first Q.
This acronym I believe can be applied in all areas of life. How many things do we mess up because we fail to KISS?
Prayers for Tom, Maria, WP and all those left unspoken.
Final Prayer
Naked Man Moleskin
I can’t tell you how proud I am of what our Leaders are doing at Dark Tower. The WINNING CULTURE we’ve created here is like no other. PAX show up excited ready to pay their DUES! The positive attitude is contagious. Specials thanks to the great Site Q’s that serve this AO.
I asked how I could add value?
F3 101 was the only thing that came to mind. I remember what it was like to be the new kid on the block. I also understand not everyone is wired the same. Some of us need more time and some jump in the deep end right away. Whatever side of the pool you prefer to start on, I’ll meet you there.
Just cause I’ll meet you there doesn’t mean we’ll stay there.
You’re uncomfortable?
Good!
As they say in one of my all time favorite movies,”Strength & Honor.”
Aladdin signing off…
See you @ the TOP!