11/28/2020 - Dark Tower - Mixer of toys
AO: Dark Tower
When: 11/28/2020
PAX:
Number of Pax: 12
Pax Names: Aladdin, Baby Hands, Bunyan, Goldberg, Huskie, Mia Hamm, Radio Flyer, Super 8, Tang, Wagon Wheel, Wet Wipe,
DR Names: 0
Number of FNGS: 0
FNG Names: 0
QIC: Nair
Introduction
Workout #12 of the F3 24 @ Dark Tower. Sandwiched in between family/2.0 workouts, the weather was perfect at this time of the day. Arrived about 11:15 to the parking lot, with the car packed with Bulgarian Bags, tires, medicine balls, kettlebells and a box of jump ropes, ladders and bands. Thanks to the PAX in the lot that helped bring the toys down the hill near the pond area for our workout.
Warm-O-Rama
SSH – 10 IC
Karaoke arms cross – 10 IC
Pigeon stretch
Cow & Camel stretch
High knees
Foot fire
alternate feet with a knee kick
The Thang
Thang 1: TABATA 30 seconds on 15 to rotate
Bulgarian Bags:
- Squats
- Lunges
- Overhead press
- Lawn mower
Medicine balls:
- Plank
- Merkins with rotating ball from hand to hand
- American Hammers
Bands:
- Face pulls
- Reverse Triceps extensions
- Lat Pulls
- Curls
Rope:
- alternating arm
- arms up and down
Tires:
- flips
- slams
Kettlebells:
- Swings
- Rows
Body bar with coupons:
- choice of bent row, upright row or curls
Jump ropes
- Choice of jumping ropes any way that you can
Mary –
- Pyramid of Merkins – 1, 2, 3, 4, 5, 4, 3, 2, 1
- LBCs – 3 count
- Ankle touches – 24
Circle of Trust
Prayer requests and moment of silence, followed by an our father.
Naked Man Moleskin
Apparently, I did not know that the Carillon Bell plays songs at 12:00 for at least 30 minutes on Saturday’s. So that was fun when you need to hear a speaker with time count for a TABATA. Anyway we made the most of it. This workout was a change for most, which was the idea to give people an opportunity for a change of body workouts and coupons. Thanks to all those that attended for this special day for F3.