08/17/2020 - Dark Tower - “Must have balance Daniel Son” Mr. Miyagi
AO: Dark Tower
When: 08/17/2020
PAX:
Number of Pax: 27
Pax Names: afib, Aladdin, Augustus Gloop, Bjorn, Centerfold, Crabgrass, Cupcake, Curds, FakeID, Flush, Longshanks, Magellan, Marla Hooch, Mayhem, One Bar, Onions, Pizza the Hut, Powderpuff, Putz, Radio Flyer, Scotts, Small Cakes, Smokey, Sparky, The Mullet,
DR Names:
Number of FNGS: 1
FNG Names: Babble
QIC: Hot Box
Introduction
I am not a professional!
F3 is a free men’s workout heat or cold, rain or shine.
Workouts lead on a volunteer basis in a rotating fashion.
Modify as needed, don’t get hurt but push yourself.
Please remain aware of our spacing with our new concerns regarding Covid 19.
F3 workouts always end in a COT.
It was a near perfect morning…only slightly humid. Temperature was in the upper 60s to start.
Got to DT at about 4:50. Did a cursory check of the grounds, put down a couple of cones at the base of the hill to mark off our workout area, did a slow mosey around the path. Augustus Gloop was the first PAX to arrive and greet me on my return to the parking lot. The PAX start rolling in. I went to bed last night and my phone only showed 19 HCs.. When I woke up this morning there were another 8 late HCs! Love to see the numbers at DT!
5:10: FNG Vlad (F3Babble) that I’ve been EHing for a while comes walking out of the gloom.. he made it!
5:14 Curds/Bjorn/Afib come in Hot from their EC run.
5:15 Circle up! Time to get to work!
Big group, gonna have to modify some things on the fly…
Warm-O-Rama
Motivators 7
Copperhead squats IC
Hold squat.. pulse it out.. feel the burn!
Arm circles: Forward and Reverse IC
Overhead clap IC
4 count merkins IC to 10
FNG Babble is already questioning his decision to come out this morning…
The Thang
Mosey to the base of the hill
Thang 1
Choo-chooooo!
2 teams
Each team lines up their coupons at the base of the hill towards the top of the hill. The goal is to complete an exercise and then move a coupon to the front of the line towards the top of the hill. The team that gets their train of coupons to the top of the hill first wins!
3 exercises:
All PAX start in high plank. 1 PAX starts his merkins, the next PAX can’t start his merkins until the PAX before him has completed 3 merkins (this should help stagger the moving of the coupons)
12 merkins
15 prison Bonnie Blairs
15 mountain climbers
Team 1 struggled with more than one direction.. I slowed my speech, tried to enunciate and help them along…ultimately they did well…after they saw Team 2 doing it right. I think their team motto was “If you ain’t cheatin you ain’t tryin!”. It’s all good. The race was declared a tie and all 27 PAX did 8 penalty burpees at the top of the hill.
Thang 2
Goal is to get coupons to the top of the hill
10 overhead presses
Bear and the block 10 coupon pulls (PAX ended up throwing their coupons as far as they could.. not easy! but definitely gets that coupon up the hill much faster)
Team 1 Runs to base of tower
10 box jumps
Team 2 does a lap around the cafe to keep the teams spread out and appropriately distant.
Run back to coupon
Rinse and repeat (except team 2 goes to the tower and 1 goes around the cafe) till your coupon is at the top of the hill
PAX are slowing down at this point. Proud of the encouragement that I heard being called out to help fellow PAX along. Site Q calls out that the 6 is in and I ask for a 10 count from Onions… Everyone looks down the hill and sees a lonely PAX (the actual 6) making his way back to the pack. Instead of making him run up by himself, we turn him around and head to the covered bridge for Thang 3.
Thang 3
Mosey to the covered bridge
10 bar ups while other group does Big boys
We Rinsed and Repeated this x2
I checked the time and it was 5:56. So I decided to just do Mary right were we were.
Mary:
Box cutters
LBCs
Plank series
Circle of Trust
PAX returned to the parking lot for COT.
Numberama – 27
FNG Vlad naming – F3Babble – Welcome!!!
Announcements
Prayer Requests
Mr. Miyagi from the Karate Kid says it perfectly… we all need balance in our lives… be it physical, emotional, spiritual, relational, or professional. Starting the day with a good F3 workout in conjunction with the fellowship starts my day off right. It assists in giving the rest of my life balance. I’m more patient with my family, I sleep better, I feel better, my attitude is better. F3 uses words like “Accelerate”. Let’s keep Accelerating fellas and remember to Balance out your lives!
Naked Man Moleskin
Prayers were had.
Nice job everyone!