12/04/2020 - Dark Tower - Ralphie’s, Puffy Randy’s, Leg Lamps and more “A Christmas Story” Exicons…
AO: Dark Tower
When: 12/04/2020
PAX:
Number of Pax: 16
Pax Names: Aflac, Aladdin, Bartles & Jaymes, Blow Dry, Blues Clues, Bongo, Dingo, Goldberg, Leuben, Magellan, Radio Flyer, Ronda Rousey, Shandy, Sparky, Tailspin, Woodwind,
DR Names: 0
Number of FNGS: 0
FNG Names: 0
QIC: Blues Clues
Introduction
Grateful to be celebrating a one year anniversary with these PAX in the heart of the holiday season…It’s been a year.
Warm-O-Rama
Mosey
SSH’s
Arm Circles
2 Minute Mental Plank “Don’t Give Up Today”
PAX left the parking lot, grabbed their coupon and headed to the top of the hill then down to the far North side base where the 1st of 6 cones back to the top of the hill sat. With cones lit, it looked like a landing strip for airplanes atop the hill.
The Thang
Pearls on a String “A Christmas Story” Theme
PAX lined up facing South and performed these exercises with a series of sprints on flat and uphill ground throughout.
- 10 Little Orphan Annie Curls (From squat position, do curls) x3 Times
- Sprint to 3rd cone and back.
- 20 Double D.O.G. Dare Chest Press “Delay Of Gratification”. These are Chest Press with a 3 second decline, 1 second pop up. Double the distance to run.
- Sprint to 4th cone and back
- 30 Triple D.O.G. Dare Chest Press “Delay Of Gratification”. These are Chest Press with a 3 second decline, 1 second pop up. Triple the distance to run.
- Sprint to 6th cone (top of hill about 100+ yards) and back.
- 40 “Oh Fudge” Squats. Super Deep squats like you’re dropping one on the side of the road…with your coupon.
- Sprint to 4th cone and back.
- 50 – Puffy Randy’s. Named after Ralphie’s little brother in the Christmas Story who can’t put his arms down in his snow suit. Hold coupon over head with arms fully extended and perform a calf raise.
- Sprint to 5th cone and back.
- 60 Leg Lamps. Single Leg Coupon Squats, 30 each leg going as far down to feel it all the way up the quad.
- Sprint to 6th cone (top of hill about 100+ yards) and back.
- 70 “Fra-Gi-Li’s”. Holding coupon in front of waist and at rest, it’s a front lateral raise of the coupon to shoulder height and no higher. Just don’t drop it or set it down the whole time. The coupon is fra-gi-li!
- Sprint to 4th cone and back.
- 80-Second Ho-Ho-Ho’s. Single leg curls. Standing on left leg only perform 3 curls up. Then ho, ho, ho, switch to standing on right leg only and perform 3 more curls up. Rotate back and forth. Perform for Q choice of time. 80 seconds today.
- No Run
- 90-Second Deranged Easter Bunnies. *Thanks for the rename Woodwind! PAX balance their butt to their coupon on the ground and perform descending leg raises til time.
- No Run
- 100 Ralphies. Just like Ralphie beat up punk bully Scut Farkus in The Christmas Story, PAX got a chance to punch air AMRAP style for 100 straight seconds. No mom or anybody coming to pull you off here. It’s 100 seconds of beatdown AYG. Don’t stop. Don’t give up. Beat that bully up or as Bartles and James called it “Righteous Anger”.
We ended with a quick game of Red Ryder. PAX lined up closer to base of hill. Q set up atop the hill with a glow in the dark football. Q called out a PAX’s name and tossed up a high pass to catch coming down from the dark sky. If the PAX made the catch, just return the football to the Q. If the PAX dropped the pass, they shot their eye out and all PAX have to do penalty burpees. Everyone does SSH’s who is NOT called out to make the catch. Red Ryder. Under pressure. Don’t shoot your eye out.
Circle of Trust
It’s been a year boys.
I appreciate everyone coming out today. A Christmas Story is a classic movie and another one of my favs during this time of year. Hopefully you all challenged yourself and had a little extra fun today too.
On top, today is my one year anniversary with F3. Nothing like starting this journey out on 12/4/19 when it’s 5am, 20 degrees and pitch black outside. Just like today.
I’ve learned so much from this organization and from so many of you. Mainly one thing I want to share with you all is from our F3 Manual, Page 1 Introduction of all places which starts out with:
Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw.
Think about that.
F3 sure has changed by life for the better in this last year and it’s come with great practice:
- Through Fitness – Getting strong both physically and mentally.
- Through Fellowship – Meeting new people, making new friends, learning more about each other, our community, diversity, inclusion, differences, etc.
- Through Faith – I do feel more centered in my relationship to God. I will admit, this is an area I would like to grow more in 2021. I miss going to church, haven’t due to pandemic. Will practice this more ahead.
What F3 has taught me is this is all about learning and growing and practicing that leadership skill above. To better Get Right, Live Right, Lead Right, and Leave Right.
And…to Love Right.
I’ve always been pretty hard on myself and it’s something I’ve been working on over the years. Give yourself some self love. I’ve also learned that not only helps you but the others around you too.
And…Most importantly, one thing I’ve continued to re-learn in this first year with F3.
Never give up.
Just like I started a year ago and how we started this workout today.
Never give up.
Prayers.
Naked Man Moleskin
Some nice grabs by Goldberg, Ronda Rousey and some others in Red Ryder. Some others need some added hand grip work, recommending more Antonio Brown’s. You know you! Note to Q: Move out coupons next time playing Red Ryder. Nobody likes running over a land mine.