01/11/2020 - Dark Tower - PICK UP THE 6 pack workout
AO: Dark Tower
When: 01/11/2020
PAX:
Number of Pax: 17
Pax Names: Baby Hands, Belding, Belichick, Bjorn, Cousin Eddie, Cupcake, Curds, Drago, Goldberg, Leuben, Nacho Libre, Rainman, Ronda Rousey, Smalls, TBD, Turner, Twinning,
DR Names:
Number of FNGS: 0
FNG Names: NA
QIC: Bjorn
Introduction
Please join me for the conclusion of the 
& 
DT take over. After a long hard week of beatdowns, a few EC runs and a couple days of tennis YHC’s body is feeling pretty beat up. Since nothing really feels good on ole Bjorn now we will not be isolating any muscle groups. This will be a full body beatdown with some recovery and stretching at the end. I’m not sure if we will need coupons so bring them. A lot of what we do will be weather dependent.
Warm-O-Rama
25 SSH in cadence
Arm Circles 10 seconds forward 10 seconds backwards
forward lunge 20 seconds each leg
side lunge 20 seconds each leg
Quad stretch 20 seconds each leg
standing hamstring stretch 20 seconds
The Thang
Thang 1: Mosey to the parking garage to do a different exercise at each level. Run up to next level OYO once you finish.
Level 1: 100 SSH
Level 2: 50 merkins
Level 3: 100 Squats
Level 4: 50 Carolina dry docks
LEvel 5: 100 Bobby Hurleys
Run to the other end of the garage and back then finish exercises with the 6.
Thang 2: Same idea as Thang 1, different exercises
Level 1: 25 burpees
Level 2: 50 merkins
Level 3: 75 rows with toes off the ground
Level 4: 100 Squats
Level 5: 25 burpees
Run to the other end of the garage and back and do LBC’s until 6 is finished.
Thang 3: Yoga I kind of just made this up as we went so this might not be accurate. We held each stretch for about 5 deep breaths.
Down dog, high plank, down dog, high plank, up dog, bring right leg forward to warrior 1 hands in the air, bring hands to the ground or elbows if you are flexible enough. Warrior 2, warrior 3, balance pose hugging your left knee to your chest while standing on right foot. Bring left foot to inner right thigh for tree pose. Rinse and repeat with other leg.
Circle of Trust
CoT: End of Joe Dirt Saga
Life is a garden, dig it! If joe can survive a childhood of abandonment, a string of terrible foster homes, buffalo bill, getting the poop on him, then what is your excuse? You gotta keep on keeping on. Life can deal you a pretty rough hand at times or a great hand, but your attitude really determines what the outcome will be so make sure to dig what you get. This “Home is where you Make it!” Lets start to dig that garden and show our 2.0s and people around us the way men should act.
Naked Man Moleskin
N/A if you want the funny extras and insights you should have made it out! See you next time.