08/10/2020 - Dark Tower - Run & Gun Monday
AO: Dark Tower
When: 08/10/2020
PAX:
Number of Pax: 8
Pax Names: afib, Juice Box, Muggsy, Poutine, Putz, Smokey, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names: N/A
QIC: Percy
Introduction
PREBLAST – DARK TOWER – Monday 8/10/20 @ 5:15am
First we will run…
Then we will gun…
Bring a coupon…
HC in the thread…
That is all…
I had thought about warning Juice Box and Muggsy that an EC run this morning might not be the best idea… But I decided to let the title of the Beatdown speak for itself. When they arrived after about 2.5 miles, JB in his long-sleeve shirt (wtf?) and Muggsy wearing a weighted vest that looked to hold about 600lbs (WTF???), I knew this was going to be interesting.
Warm-O-Rama
-Good morning everyone, my name is Percy and I will be your host this morning.
-F3 is an outdoor workout, held rain or shine, heat or cold, mosquitos… whatever… It’s open to all men, led in a rotating fashion, always ends in a CoT.
-I am not a professional, nor have I ever claimed to be one… Not aware of any of your injuries, so please modify as needed.
We’ll do a quick warm-up and then get moving…
WOR
Motivators from 7
Arm Circles (Forward & Back), in cadence to 10
John Cusack slowzy to the cafe
The Thang
THANG 1 – RUN
LAP 1 – Start at the Cafe, run down to south side of the river to the far bridge, then back up the north side to the covered bridge, the ALL YOU GOT up the hill. Mosey back to the Cafe.
LAP 2 – Start at the Cafe, run FASTER down to south side of the river to the far bridge, then back up the north side to the covered bridge, the Bernie Sanders up the hill. Mosey back to the Cafe.
LAP 3 – Start at the Cafe, run EVEN FASTER down to south side of the river to the far bridge, then back up the north side to the covered bridge, the ALL YOU GOT up the hill. Mosey back to the Cafe.
THANG 2 – GUN
40 Merkins
50 Curls
30 Big Boys
AMRAP Pull-ups at the covered bridge
10 count rest
40 Overhead Press
40 Bent Rows
30 Heel Touches
AMRAP Chin Ups at the covered bridge
10 count rest
30 Incline Merkins
40 Curls
50 LBC’s
AMRAP Pull-ups again
10 count rest
25 We’re-not-Worthies
25 Standing Vertical Rows
25 Star Crunches
AMRAP Chin-ups again
10 count rest
25 Decline Merkins
30 Curls
25 Ab-Curls
AMRAP Pull-ups one more time
No Mary… she was part of the gun.
Circle of Trust
Count-O-Rama, Announcments and Name-O-Rama were held.
I had nothing profound prepared, but there was some discussion of the ongoing COVID crisis and Smokey was drilled for inside information… He had nothing.
That being said, I developed this workout during quarantine, and it quickly became my favorite OYO to do when options were limited. I still use a variation of this workout 2-3 times per week when I just don’t feel like getting out in the gloom (i.e. a 6am on my own because the extra 2 hours of sleep are glorious!). At home I’ll run a 3 mile loop around my neighborhood, then I’ll do this workout with weights in my basement. All-in, the home version takes about an hour, but it kicks my ass every time.
DM me if you want the full workout, weights and all.
Oh… and DO BETTER!!!
Naked Man Moleskin
Lots of interesting things this morning:
The shady kids on top of the hill who were finishing their acid trip may or may not have been eyeing the Muggsy-mobile for a break-in.
Still can’t believe Juice Box wore long-sleeves today… bad decisions.
Confirmed that Poutine indeed DID NOT play professional hockey in Canada, as it was rumored… but he did play as a young pup and should be joining JB’s hockey team this fall.
Numerous counts of mumble-chatter for the amount of running we started out with… BUT IT WAS IN THE PRE-BLAST!!! Why were you surprised???
Muggsy was accused of using steroids a few times (mostly becasue he wore the weighted vest for almost second of the workout). We might be on to something…
Noted that the small number of PAX made this workout even better… everone’s mumble-chatter was heard and heard often, and it’s likely no-one spread the COVID today.
GOOD TIMES GENTLEMEN!