09/07/2020 - Dark Tower - SERIES – Monday Q’s in September
AO: Dark Tower
When: 09/07/2020
PAX:
Number of Pax: 8
Pax Names: afib, atat, Flush, Hashtag, Patchouli, Turner, Waterfall, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Flush
Introduction
Circle Up
-Disclaimer: F3 is FREE (#1), open to all men (#2), held outdoors rain or shine (#3), peer-led in a rotating fashion (#4), and always ends in a Circle of Trust (#5). I am not a professional. I am not aware of any injuries you may have – push yourself, but MODIFY as necessary. You are here of your own free will. The creedo of F3 is, “Leave no man behind, leave no man where you found him.”
Warm-O-Rama
Arm Circles Forward IC (count to 10, get bigger after 5)
Arm Circles Backward IC (count to 10, get bigger after 5)
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (right leg over left leg first, then switch – count to 10 each leg)
Pigeon Stretch – each leg – count to 10
Mosey down the hill on path, take a right towards Eagle, left at Eagle, left on Jackson, down to Centennial Beach entrance, take left down path that comes to brown uncovered bridge and cross bridge – turn left and then end up at Carillon.
The Thang
Thang 1
DORA – Partner up.
Partner moseys to the island south of the Carillon, Bear Crawl around the island, mosey back. Other partner performs reps.
Hand Release Merkins: 100 reps
Dips: 200 reps
Big Boy Sit Ups: 300 reps
Plank when done, help bring in the 6 with reps.
Thang 2
Mosey as a group over to the Riverwalk Cafe. Feet on the wall in the Balls to the Wall position and walk to the right with hands. Get to the bridge, mosey across the bridge, perform 5 burpees at the other end, mosey back across the bridge, mosey to the left around the Riverwalk Cafe back around to the wall. Rinse, repeat for a total of 2 rounds.
Mosey to the top of the Hill.
Mary
-Alphabet with Feet/Legs
-Hydraulic Planks (4 part exercise, start in Full Plank, right arm goes down first to low plank and then left arm goes down to low plank, and then left arm back up to full plank and right arm up to full plank. That counts as 1 rep. 10 reps in cadence.
Circle of Trust
I came out in the rain yesterday and walked along the riverwalk and found this stone along a pathway inscribed with the following message (felt very appropriate for today’s challenges):
WHAT WE NEED
A little more kindness, and a little less creed,
A little more giving, and a little less greed.
A little more smile, and a little less frown,
A little less kicking when a man is down.
A little more “We”, and a little less “I”,
A little more laugh, and a little less cry.
A little more flowers on the pathway of life,
and Fewer on Graves at the end of life.
Prayers for Hashtag (@@’s brother) for safe travels as he was heading home to Waco, Texas today and as well for the PAX attending Smokey’s Black Diamond workout at Dark Tower.
Naked Man Moleskin
N/A