09/12/2020 - Dark Tower - Sunshine on a Cloudy Day at DT

AO: Dark Tower

When: 09/12/2020

PAX:

Number of Pax: 9

Pax Names: Aladdin, Blueprints, Corningstone, Flush, Mayhem, Super 8, Townie, Wide Right,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cannoli


Introduction

Disclaimer:

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

Mosey – took some notes from Baby Hands, and though it’d be nice to do a full loop around DT, pass the tower, the cafe, and make our way back. Ran forward, backward, side to side, and did leg overs. I think HIMS were surprised I started with a run.

MHs – 12X , IC

Arm Circles (12X each)   – in cadence, keep arms up.

  • Arm circles forward
  • Arm circles backward

Imp. Walkers – 12X

Motivators-  9X – each HIM did count one time around since there were 9 of us

The Thang

Part 1 – HILL (bring coups even though not using them)

split into three groups of 3 at the bottom of the hill. I placed 3 cones going towards the top of the hill

cone 1: run to it, 1 burpee, run back  <other 2 HIMS do SSH>

cone 2: run straight up to it, 2 burpees, run back <other 2 HIMS do Merkins>

cone 3: run to it, 3 burpees , run back  <other 2 HIMS do SSH>

top of the hill: 4 burpees, run back <other 2 HIMS do Merkins>

 

Rinse/Repeat

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Part 2: race AYG

same three lines, but we raced towards the café area. I didn’t plan for it to be an out and back, but Blueprints audibled and Aladdin seemed to like that plan.

Did 2 rounds of this

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Part 3

Bridge- by cafe- DORA

  • 11s

Pull ups/BBS

<RUN from one end of the bridge and back>

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Part 4: Tower

Round 1-

  • 25 skull crushers
  • 50 dips
  • 100 balboas
  • 200 curls

Round 2-

  • 25 squats with coup
  • 50 dips
  • 100 balboas
  • 200 curls

Finished off with everyone doing curls until I hit the 7:24am mark

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Merry

  • Ankle Taps- 15x
  • LBCs- 15X
  • American hammers- 12X
  • Flutter Kicks- 15 X
  • American hammers- 12X
  • Plank-O-Rama- without permission, Flush did hydraulic planks, however there was no time to dispute this. Everyone else did ones I’ve done before.
  • Low Plank Hold for final 60 seconds

Circle of Trust

This week it is my 2 year anniversary of joining F3. I never would have thought that I’d grow so much as a person, let alone be able to run a bootcamp. I am extremely grateful for getting to know the HIMS of F3 and being a part of this community.

Naked Man Moleskin

Each day is a blessing. During this weekend, I challenged everyone to do something nice for someone in your family. Try something different and make the most of it!

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