10/11/2021 - Dark Tower - Revenge of the BIG GONG!
AO: Dark Tower
When: 10/11/2021
PAX:
Number of Pax: 15
Pax Names: Augustus Gloop, Cable Guy, Dingo, Dumpster Fire, Goldmember, Limewire, Overthrow, Putt Putt, Schwing, Snoop-A-Loop, Snots, Stuffed Crust, Unicycle, Wire Nut,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Big GONG
Introduction
We met out in the GLOOM to celebrate my 52nd post. It’s been a great couple of months getting started with F3…and I’m just getting warmed up!
Today’s beatdown was inspired by IPC Week 4 “Maryanne’s Mayhem.” However, instead of leg exercises we blasted BICEPS & BACK!
As my friend Hootie says, “60 minutes of work in 45 minutes!”
Let’s get to it…
Warm-O-Rama
We jumped right in at 5:15 with a coupon-mosey down the hill to the cafe courtyard.
-
- SSH’s to 52!
- Seal claps to 21
- Arm circles forward/backward IC
Just enough to get the upper body nice and limber, and leave plenty of time for….
The Thang
REVENGE OF THE BIG GOOOONNNNGGGGGGGG!
7 exercises, done in sets of 25 until completed, with a sprint + 3 pull ups done in-between
-
- 175 Curls
- 150 Bent over rows
- 125 Dips
- 100 Hammer curls
- 75 Alpos
- 50 Reverse Snow angels
- 25 Absolutions
Total reps = 700 plus 84 pull ups!
Most PAX made it to hammer curls. Unfortunately nobody got to experience the glorious Alpos or Reverse Snow Angels.
We skipped ahead and saved 5 minutes for Mary.
- 10 x Absolutions IC
- 8 x Dr. W’s IC 8 count
Feel the burn!
Circle of Trust
I am grateful for you all. My mentors have always told me to surround myself with inspiring individuals…F3 Naperville makes that EASY.
I issued a “call-to-action” in today’s CoT:
Do one act of kindness for our wives each day this week. For EC, find at least one thing you can do for your wife that she doesn’t really want to do (and you might not want to, either). Do it anyway because you know she will appreciate it.
Find those simple ways to show your love.
Naked Man Moleskin
The beatdown was too long! Next time we’ll take down the reps so more PAX can get through the exercises.
Also, we had an unusual amount of fartsacks this morning : /