01/09/2021 - Dark Tower - New Year . . . lets get after it.
AO: Dark Tower
When: 01/09/2021
PAX:
Number of Pax: 11
Pax Names: Aladdin, Bjorn, Bongo, Boxcutter, Fredo, Moonlight, One Bar, Radio Flyer, Snart, Townie,
DR Names:
Number of FNGS:
FNG Names:
QIC: Wine in A Box
Introduction
My first Q for 2021 . . . so lets start things off right.
Trip to Menards to buy some “big boy” coupons . . . 46 pounders. Time to take things up a notch in intensity and weight for the new year. If we arent pushing the envelope then we are getting stagnant and complacent.
Scouting the AO on Friday. . . a lot of ice on Dark Tower hill . . . so I eliminated that from the plan.
Testing my SUV’s suspension to the max, I loaded up 10 brand new big boy coupons, a weight bench, sandbags, conduit pipes and folding chairs to set up at DT.
One of my goals is to keep pushing my boundaries and limits to get better physically. Adding more runs and exercises I normally dont like are a key to doing that. I tried to plan this Q with an eye towards doing more Black Diamonds in the future with all the track stars.
LFG
Warm-O-Rama
15 SSH
10 Abe Vigodas
Arm circles
The Thang
THANG 1
“Pearls on a string”
Indian run to first bridge. “Caterpillar” across (start in plank position. Do a Merkin. Walk your feet up to your hands. Then walk your hands out to plank again. Do another Merkin. Go all the way across the bridge in this fashion.)
Indian Run to second bridge. Gorilla hang from beams for endurance. Bjorn narrowly beat out Bongo for the win.
Indian run to trail by Naper Settlement. Hold Al Gore for the 6 (NO MAN LEFT BEHIND) “Side winders” (I dont know the exact name.). Start in plank. shuffle to your right for 20 yards, then switch for 20 yards to your left.
Indian run back to the flags.
THANG 2
Powerlifting stations. AMRAP style. LFG
1- Sandbag (25 pounds) run to lower circle turnaround. This is the “timer” for how long you stay at each station.
2- Heavy Rows. 98 pounds.
3- Seated shoulder press. Done on a folding chair, using a 46 pound coupon. Shoulder focus.
4- Sandbag lunges. 25 pound sandbag.
5- “Prayer press”. on incline weightlifting bench, hold a 46 pound coupon in the middle bar like you are praying. Press upward from chest to overhead. Upper chest burner
6- Conduit Curls. (I bought a bunch of lead pipe conduit to get different angles for exercises. Put a pipe through a 46 pound coupon and curl, flexing at the top )
7- Plank/ Burpees
8- Skull crushers (with your own coupon)
9- Lat pullovers (with your own coupon)
10- Heavy shrugs. (98 pounds)
11- Goblet Squats (your own coupon)
12- “Dark Tower” vertical chest press with 46 pound coupon
13- Seated single arm curls (5 at a time) with your own coupon
14- Power sandbag snatch. (Power snatch a sandbag overhead and step underneath it)
Everyone did one full rotation through , plus two extra stations)
THANG 3
Grab your coupons by base of DT next to parking lot.
MLKs up the hill to the top. Be careful. (MLKs are a murder bunny, into a Lion King.)
Hold Al Gore at the top for the 6, then carefully walk down the side of the hill back to parking lot. (safety first!)
MORE TIME!!!!
Indian run down the parking lot around the circle, then back up to the other circle turnaround.
Circle up.
LBCs until I can get the damn song to work.
Flower by Moby . . . .
Start in plank on your coupon. When the song says “Bring sally down” do a merkin and hold in low plank until you hear “Bring sally up” Roughly 20 Merkins.
Transition 1/3 way through to curls. Same theory for “bring sally up/bring sally down”
Transition 2/3rds way through to overhead press. Burnout until song ends.
Hold 1 minute plank until 7:30
Circle of Trust
I really had no idea how crazy the stats that are kept by F-3 until I heard Riunite talking about his 100th post. Once I saw where those stats were I started thinking about how to use those stats for my goals in the new year. Getting on the 2021 goal sheet and starting to plan and chart what I want to achieve for 2021 and how to get there made me realize that I need to break out of my usual schedule and routine if I’m going to grow and get better. For me that means more running . . . so I started attending run clubs.
But I saw I was at 95 posts . . . and 18 Qs in a little over 6 months. I Q’ed every AO in 2020 as a personal goal. I made it a goal to hit at least 50 Q’s for 2021 . . along with some personal rucking and exercise goals. Thanks to 75hard, I have started hosting three Q’s a week at my house in the evenings (that I do not count towards my Q goal . . .)
But I cant achieve my goals here by myself. None of us in F-3 can. Because we count on the men on F-3 to be “freed to lead” and Q on a regular basis and to keep pushing the envelope. To keep encouraging and driving each other to be better. To not let the man next to you quit on himself and push him to squeeze out one more rep . . . to run a bit faster . . . to not compromise his form. Dont just challenge yourself with goals in 2021, challenge then men next to you too.
2021 . . . LFG
Naked Man Moleskin
The complaining by Moonlight after not HC’ing was a real highlight of the morning.
Fredo- Glad to see you back ITG brother. You hate running almost as much as me, so lets keep pushing that envelope together.
Townie- Almost going badass babyhands with minimal clothing today! You really took inspiration from my pre-blast . . . and I appreciate that.
Radio Flyer- The Indian Runs were for you brother. No man left behind, and the only way we will get better is TOGETHER. You didnt beat yourself mentally, and we were all there with you. Great F’ing job!!! And thanks for the detailed analysis of the wood I use as bars. (yellow pine pallets you say?)
Bongo- A million pardons for not calling you out sooner. 🙂 And you were the badass that beat everyone up the hill on the MLKs. . . . you badass!
Moonlight- I hope you enjoyed the “ode to moonlight . .. .pearls on a string” for Thang one. But based on your bitching im not too sure . . . . 😉
Snart- I was on ya today . . but I wont apologize. This is about pushing yourself harder, and you definitely found a few extra gears and reps. Great F’ing job to push through when you hit the wall. Big props!!
1 bar- Great job today brother. I know you love these muscle burners!
Boxcutter- Even though you were late, I forgive you. I forgive you with burpees. I know this Q would be up your alley, and Im glad you showed up!!
Bjorn- The silent assassin as usual . . . kicking ass in every exercise. First place in the gorilla hangs. Keep an eye out for some of my ruck Qs coming up my friend . . .
Aladdin- Thank you for having my 6! this 75 hard sucks big time . . . so getting these burners in early will help us be better. Looking forward to our ruck Qs coming up.