08/14/2020 - Dark Tower - Something New
AO: Dark Tower
When: 08/14/2020
PAX:
Number of Pax: 13
Pax Names: 3 Putt, atat, Gameboy, Harbaugh, hot box, Skilling, Sonny Bono, Sparky, Statesville, Tailspin, Woodchuck,
DR Names:
Number of FNGS: 1
FNG Names: Targé
QIC: Cannoli
Introduction
Welcome to F3. This is a free, men’s bootcamp. I am not a professional, you are here on your own freewill. F3 is free to all men, led in a rotating fashion, outdoors rain or shine and ends with a circle of trust.
New social distancing guidelines- be mindful of one another.
Let’s work hard, play hard and have fun. Push yourself, don’t wreck yourself. Modify if necessary.
Warm-O-Rama
Warm Ups
Mosey
Moroccan Night Clubs– 12X , IC
Bat Wings (12X each) – in cadence, keep arms up.
- Arm circles forward
- Arm circles backward
Tappy Taps – 12X
Imp. Walkers – 12X
Motivators- 8X*
*backup siteQ corrected me on this- I said IC, but the Q leads the count, it is not IC, per-se. A session at a future Q-school may be in order.
The Thang
Part 1
Run to Orchestra – OYO
10 squats bottom pavilion
Merkin ladder- each level, start with 10 merkins, then 20….50; then work way back down to 10
Part 2
Bridge- by cafe
- 1 partner does Big Boy Sit ups, other partner bear crawls across the bridge, does 10 Bonnie Blairs- crab walk back
Repeat so each partner has done a bridge crawl 2X
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Part 3
Beach Patio Area- OYO
- 100 dips
Ran back to the parking lot
Merry
- Ankle Taps- 15x
- LBCs- 25X – Tailspin helped with the count
- Flutter Kicks- 15 X
Ended with Plank O’Rama. Statesville threw in shoulder taps as a nice change.
Part 5:
FNG – welcome Targé
Count, Name O’Rama,
Prayer Requests
Circle of Trust
On Monday, I will turn 34. In honor of the best #34 of all time, I found a quote from the novel “Never Die Easy” that resonates with me to this day.
“Never die easy. Why run out of bounds and die easy? Make that linebacker pay. It carries into all facets of your life. It’s okay to lose, to die, but don’t die without trying, without giving it your best.” – Walter Payton
Naked Man Moleskin
For this Q, I wanted to try something different. I noticed a pattern that many of my workouts are similar, outside of some sports-themed ones, and the Batman one. I challenged myself to try and come up with a Q that didn’t involve coupons and involves my new found appreciation for running. I thought it turned out pretty well and am very grateful for those who were able to join me in the gloom!