01/24/2022 - Dark Tower - No one owes you sh*t..want it..earn it..BDBC

AO: Dark Tower

When: 01/24/2022

PAX:

Number of Pax: 10

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Bush Push


Introduction

Following ‘s lead from last week this will be another BDBC for everyone
We will stick together for some thangs and partner up for others
The hour will be filled with a mix of strength work, body weight work, cardio and abs2022 is the year for all the HIM’s on the BD fence to start coming and get pushed for an hour
You will walk away better…all of us did last week that answered the thursday challengeBring you :coupon: for a few exercises, :running-shoe: for pavement and possible snow on the sidewalks and a 20# :vest:is optionalNow don’t listen to that inner voice in your head saying…the BD will be too hard
…I need to get in better shape before I go to a BD
…I’m not strong enough
…I’m not fast enough
…I heard guys puke at BD’s
…I don’t do Monday’s
…It’s cold out
…I can’t wake up 15 minutes earlier
…or whatever negative thought you have in your head that is HOLDING you backTell that voice to shut up and HC below

Warm-O-Rama

Motivators from 5 in cadence

Imperial Walkers X 15 in cadence

Tappy Taps X 15 in cadence

Forward Arm Circles X 15 in cadence

Backwards Arm Circles X 15 in cadence

5 Hindu Squats in cadence (combo of a squat and balance exercise – check them out on you tube if you aren’t familiar)

 

The Thang

Thang 1  – Coupon Work – No breaks in between sets and all reps down together on my up or down cadence – Total of 200 reps/40 per exercise

Set 1 and 2

15 overhead press

15 curls

15 bent over rows

15 coupon swings

15 coupon squats

Set 3 

10 overhead press

10 curls

10 bent over rows

10 coupon swings

10 coupon squats

Roughly 1/2 mile 8:00 per mile mosey in the snow along the river to the hotel parking garage

Thang 2 – Partner time so everyone partnered up so each duo could do this thang toghether 

Line up on the chalk line by the first set of stairs with your partner

Run hard to first incline
20 Burpees at base of incline
Bear crawl up incline to Floor 2
Run hard to second incline
20 flutter kicks at base of incline
Bernie Sanders up incline to Floor 3
Run hard to third incline
20 Merkins at base of incline
Bear crawl up incline to Floor 4
Run hard to fourth incline
20 plank jacks at base of incline
Bernie Sanders up incline to Floor 5
Run hard to fifth incline where fence is
20 Hindu squats by back set of stairs on Floor 5
Take stairs down to ground level with your partner
Once hit ground level run hard back to starting line, turn right around and repeat

Do as many rounds as you and your partner can do until 5:55 (most HIM’s got 3 rounds in or close to 3 rounds)
Met at starting line at 5:55 for another solid paced mosey back to DT
Mosey got us back a little faster than expected so held plank for the last 90 seconds or so until Serena announced 6:00

 

Circle of Trust

Was at a gymnastics meet this weekend with my 11 year old daughter.  Thought so much about mindset while I was there.  Gymnastics is such a tough sport physically and even more so mentally in my opinion.
All these young kids, some very young and small, put themselves in front of lots of people to try and do a perfect routine in less than 90 seconds.  Being judged the entire time.  What a mindset it takes for these kids to compete like this.
I also started thinking how so many in our world are looking for the easy way or quick fix.  There is a mindset of easiness, laziness and indifference all around us.  A mindset for getting likes instead of focusing on becoming the best version of yourself regardless of likes or someone ELSE’s opinion.  The Tik Tok mindset I told my teenager.  This scares me to my core because I don’t want my kids to develop this mindset.  I want my kids to value hard work, busting your butt to achieve not being focused on likes.
In addition to finding F3 to help push me to be my best I also read a lot and look for great people to learn from.  A few years ago I was introduced to Mike Glover.

Mike Glover is a former Green Beret.  He has a company now called Fieldcraft Survival that focuses on teaching and equipping people how to survive when disaster strikes.  One of his biggest focus areas is building a better mindset to deal with whatever situation you may face in the future.

This was a quote from Mike Glover that my M heard a few months ago and hung on our fridge.  It serves as a reminder to me, her and our kids that we need to have a mindset of action, a mindset focused on being our best with our God given abilities and NOT a social media laden/Tik Tok mindset.
“No one owes you shit.  Want it.  Earn it.  Don’t say a word to anyone.  Don’t look for affirmation, for feedback, for accolades…do it because at your CORE it’s in you.
I’m tired of all these mouths talking about being great, just be great…stop talking about it.
Here’s the question you should ask yourself, If social media didn’t exist, who would you literally be?
Are you respected in your small circles?
Are you leading your family?
Are you building your community?
I want you to succeed.
That starts with Action not words”
We are men of action when we work out.  Each of you shows up when you post not for accolades but because getting better is who you are at your core.
For the last 5 years in my life I have been focusing more on shutting my mouth and being a man of action.  I am not the fastest.  I am not the strongest.  But each of you has pushed me to be better not through talk but through actions.
I am grateful for each of you for being such impactful men of action.
Now may we all take that action we put into our workouts into our families, our small circles and our communities today.

Naked Man Moleskin

Forgot to put in my preblast this was my BDBC VQ.  I have to admit I was a little nervous as I wanted to make sure I planned a BC that was BD worthy.  I wanted it to challenge the strongest and the fastest HIM’s but also be doable for anyone trying a BD for the first time or first BD in a while.

During the AAR it was very encouraging to hear the positive feedback on the workout and how everyone felt like their hour was well spent.

Next time I will be more assertive in my vest statement since leaving it optional meant no one wore one:)

Big thanks to @CVS for coming to his first BD in a while.

@Sun devil is now a staple in the 2022 BD HIM’s

@tiny dancer has a secret to bear crawls…leave for a mid work out bathroom break, come back a few pounds lighter and fly up the inclines

@serena @blues clues @blinky @bassmaster incredible leading from the front and setting the pace for the rest of us

@mia hamm is secretly a bear crawl ninja

@john denver @sparkler thanks for traveling so far in the snow to join us today!

Each Q I chose a few exercises I am weak in

Overhead presses are always on tap if I Q

Coupon swings since in my first post I hurt my back doing them (bad form and weak then but felt better today)

Adding bear crawls to that list after having the inclines torch me today.

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