08/04/2020 - Dark Tower - Static Hold Challenge!
AO: Dark Tower
When: 08/04/2020
PAX:
Number of Pax: 26
Pax Names: 5-Putt, Bob Ross, Bobby Fischer, Bongo, Boxcutter, Brooks, Cousin Eddie, Double Bogie, Early Exit, Hope Solo, hot box, Magellan, Moonlight, Mouserat, Muggsy, One Bar, Ronda Rousey, Scotts, Sparky, Sweeney Todd, The Wedding Planner, Urkel,
DR Names:
Number of FNGS: 3
FNG Names: Corningstone, Bitcoin, wideright
QIC: Ukrel
Introduction
THE SCENE: A slightly chilly 56 degree morning.
F3 WELCOME AND DISCLAIMER:
-Welcome to F3 Naperville
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA (WoR):
* -Good Mornings (ICx10)
* -Tappy Taps (ICx20)
* -Hill Billies (ICx20)
* -SSH (ICx25)
The Thang
THANG 1: Hard Mosey to the amphitheater. Static Hold Challenges- 3min Plank Hold
-
- PAX started with a Merkin ring of fire. Static Hold plank until it was your turn to do 2 merkins. All PAX held fast until every HIM did 2 Merkins.
- Static Hold Plank for 3 mins. or until failure. If PAX failed to complete 3mins, that PAX member had to do merkins equal to the amount of time left within the 3 mins. (ie. 60 secs left= 60 Merkins)
- Most PAX lasted the full 3mins, so we all did 20 Merkins to satisfy the Q.
THANG 2: Hard Mosey to the building across the river. Static Hold Challenges- 3min People’s Chair Hold
-
- PAX started with a MIllennium Falcon round of 100 Walking Lunges. First to 100 was @DoubleBogey.
- Static Hold People’s Chair for 3 mins. or until failure. If PAX failed to complete 3mins, that PAX member had to do Squats equal to the amount of time left within the 3 mins. (ie. 60 secs left= 60 Squats)
- Most PAX lasted the full 3mins, so we all did 30 Squats to satisfy the Q.
THANG 3: Hard Mosey to the start of the Bridge. Static Hold Challenges- 100sec Dead Hang
-
- PAX started with a MIllennium Falcon round of 100 Bridge Urkins. First to 100 was @Muggsy.
- Static Hold Dead Hang for 100 seconds or until failure. If PAX failed to complete 100 seconds, that PAX member had to do pull ups equal to the amount of time left within the 100 seconds. (ie. 60 secs left= 60 pull ups or bridge dips)
- Many PAX did not last the full 100 seconds. Those that did had to do 20 Pull-ups or 30 dips to satisfy the Q.
Circle of Trust
6MoM:
- Bruce Lee (Hammers- Leg Raises- LBC’s- Heel Touches- Crunchy Frog- Hundreds) We did not get to leg raises due to running out of time.
COUNT-OFF & NAME-O-RAMA:
26 Very Strong HIM- MouseRat (Welcome Back), Corningstone (FNG), Bitcoin (FNG), Wide Right, The Wedding Planner, Sweeney Todd, Sparky, Scotts, Ronda Rousey, One Bar, Muggsy (BEAST), Moonlight, Magellan, Hot Box, Hope Solo, Early Exit, Double Bogey, Cousin Eddie, Brooks, Boxcutter, Bongo, Bobby Fischer, Bob Ross (RESPECT RESPECT), Augustus Gloop, 5-Putt, Urkel (QIC)
CIRCLE OF TRUST:
- Today, we prayed for Mr. Miyagi, Crab Legs’ Family, and for Zima’s minor operation.
Naked Man Moleskin
MOLESKIN:
GRIT is essential to make it through life and we need it more now then ever! found the quote below and it just about sums it up.
“To be gritty is to keep putting one foot in front of the other. To be gritty is to hold fast to an interesting and purposeful goal. To be gritty is to invest, day after week after year, in challenging practice. To be gritty is to fall down seven times, and rise eight.”
― Angela Duckworth, Grit: The Power of Passion and Perseverance
In these uncertain times, we have one thing we can count on, F3 Naperville. Even though we must exercise social distancing, we understand the risk, but value what F3 Naperville brings to the table. Thank you to the men who came out. Thank you for learning more about Qing. Thank you for keeping the workout alive. Can’t wait for all of you to get on that Q schedule. See you in the Gloom!
Did I DO That?! I Sure Did!
-Urkel