06/03/2021 - Dark Tower - Off the Beaten Path
AO: Dark Tower
When: 06/03/2021
PAX:
Number of Pax: 17
Pax Names: Augustus Gloop, Blueprints, Columbus, Dabo, Dingo, Flush, Leuben, Magellan, Mayhem, Radio Flyer, Skilling, Snart, Snoop-A-Loop, Sputnik, Sun Devil, Sweet Gherkins,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is #1 FREE, #2 open to all men, #3 peer-led in a rotating fashion, #4 held outdoors, rain or shine, heat or cold, and #5 we always end in a circle of trust. I am not a professional. I am not aware of any injuries you may have – MODIFY as necessary – push yourself, but do not hurt yourself. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Imperial Walkers IC (to 20)
Tempo Merkins IC to 10
Annie – This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. Q makes the call on time or repetitions. IC 1, 2, 3 → 1 (just one hand). Rep count to 20.
Tempo Squats IC to 10
Neck Rolls (to the left first, 5 rotations, then the right)
Calf Stretch in Downward Dog position
Pigeon Stretch each leg
The Thang
Coupon warmer
50 Chest Press
40 Bent Rows
30 Coupon Curls
20 Overhead Press
10 Coupon Swings
Thang 2
Mosey to Amphitheater
Merkins Round the Clock
10 Irkins on Step, 5 second rest
Rotate to the right and left hand up on Step, right hand on floor, 10 count Merkins, 5 second rest
Rotate to the right, 10 Derkins with feet on Step, 5 second rest
Rotate to the right and right hand up on Step, 10 count Merkins,
-Rinse and repeat cutting all of the reps in half – changing 10 counts to 5 counts
Abs Round the Clock
10 Big Boy Situps, 5 count rest.
Rotate to the left, 10 Crunches on the left side, 5 count rest.
Rotate to the left, 10 Big Boy Situps, 5 count rest.
Rotate to the left, 10 Crunches on right side, 5 count rest.
-Rinse and repeat cutting all of the reps in half – changing 10 counts to 5 counts.
Wall work – mosey to alley with walls
London Bridge IC – 4 part movement. Starting position is plank with your head at the base of a wall. In cadence move one hand up to the wall, then the other hand to the wall (so you’re balanced against the wall with both hands) then move one hand to the ground and the other hand to the ground. 10-15 count.
Donkey Kick Jacks IC – 4 part movement. Starting position is plank with your feet about a foot from the wall at the base of a wall. In cadence, kick feet up and push your legs against wall, then kick feet out to plank jack position on the wall, feet back together on the wall and then back down. 10-15 count.
Wall Sit for 90, 60, 30 with 30 second and then 15 second break.
Head to steps near Sparrow.
Circuit
60 Merkins, head up the stairs, hang a right and end in the grassy area near riverwalk – 60 Big Boy Situps, find a spot to finish with 60 Dips. Return to beginning of circuit. Repeat with rep count of 30 second time for everything.
Mosey back to the flag – end with Stargazers for 30-45 seconds for finishing at 0600.
Circle of Trust
Prayers for Snart’s Mother-in-Law, Columbus’ Stepmom and Fredo’s family.
Talked about not giving up on the EH just because it’s hard or uncomfortable – other men need F3 just like we all did before we were FNGs and we didn’t even know it what we were missing out on.
Naked Man Moleskin
N/A