06/01/2021 - Dark Tower - Merkin Mountain

AO: Dark Tower

When: 06/01/2021

PAX:

Number of Pax: 15

Pax Names: Dingo, Mellencamp, Mia Hamm, Radio Flyer, Ronda Rousey, Shirley Temple, Snoop-A-Loop, Spirit, Sputnik, Turner, Unicycle,

DR Names:

Number of FNGS:

FNG Names: leapfrog, cable guy, McMahon

QIC: Wine in A Box


Introduction

Love me some Dark Tower . . . im still beat up from Frontline OCR and I dint feel like eating gnats today . . .  so lets do an old fashioned parking garage beatdown.

LOVE seeing the new guys coming out day after day.

  • Please add Leap Frog, cable Guy and McMahon to the website.

Warm-O-Rama

Sigh

The Thang

Leave coupons and mosey to the Hotel Indigo parking lot.

THANG ONE

Merkin Mountain

  • Three at a time, SPRINT the length of the parking garage, stopping at the turnaround. Once the 6 is in, then execute the following merkin combinations. 10 reps at each landing

MERKINS

  • Regular
  • Diamond
  • Wide
  • “Hindu”
  • Power (explosively push up so your hands “fly” off the ground. Clap if you can
  • Spiderman
  • Scorpion (5 with each leg up)
  • Repeat from the beginning

Sent the 4 guys that were the 6 with Radio Flyer down the stairs to aid recovery (and McMahon has a bit of a back injury)

Everyone else mosey down the ramp and gather at the municipal parking garage

SQUATS

  • Do one DEEP squat at each parking space from one side of the parking lot to the other. (30 ish spots)

Recover and mosey back to the flags

MUSCLE WORK

Grab your coupon and circle up. Do the following exercises IN CADENCE

  • 20 Dark Tower vertical press
  • 20 Lat Pullovers
  • 20 Shoulder Press
  • 20 Zercher Squats (hold your coupon with arms crossed just under your chin. Deep squat)
  • 20 Coupon curls
  • Mosey as a group to the west turnabout and get back to coupons
  • 20 dark tower vertical press
  • 20 lat pullovers
  • (then stopped for time)

MARY

Circle of Trust

CoT is to enjoy this while you can. To quote Belichick “Enjoy running while you can, because someday you will want to run and your body wont let you.” I hate running . . . sprints, endurance, they all suck IMO. I just dont enjoy it . . . but I keep doing it over and over so I can get better at it. Dont avoid doing things just because you dont like them or because they are hard . . . face them head on and work your ass off to get better at it. Show your grit and just get it done.

 

Prayers

Naked Man Moleskin

Really fun group this morning! I love seeing men at the beginning of their F-3 journey and watching them push themselves to get better.

As much as I make Qs hard on myself with a truckfull of toys . . . its always nice to get back to basics and master some building block exercises like squats and merkins.

Observations from this morning

  • Snoop a loop is fast. Probably because he is his 20s
  • Sputnik is FAST.
  • The new fellas need to work on counting cadence
  • Rest that back up McMahon
  • Mellencamp is sneaky fast on sprints
  • It doesnt matter what the exercise is  . . . its 100% guaranteed that Ronda Rousey will be one of the first to finish. His desire to push harder is something I wish I could replicate . . .
  • You cant hide from me Dingo . . . especially on indian runs. 😉
  • Unicycle, cabel guy, leapfrog and McMahon are all fairly new . .  but getting out very consistently and killing it. These HIMs are really pushing themselves and getting out of their comfort zone. Its inspiring to see!!!
  • Turner, have no fear . . . Ill have a heavy lifting Q soon. 😉
  • Mia Hamm . . . is very fast. and good at basketball I hear
  • First time I have posted with Spirit . . . he was smiling the entire time. Infectious!
  • Shirley Temple, you keep getting better and pushing harder every post you make. Sign up for the Highlander Assault my friend . . . you will kill it.
  • Radio Flyer . .. you are an incredible site Q. Way to take some of the guys under your wing and keep inspiring them to not give up!!!!

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