11/24/2022 - Dark Tower - T.U.R.K.E.Y. Trot
AO: Dark Tower
When: 11/24/2022
PAX:
Number of Pax: 5
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Cousin Eddie
Introduction
PREBLAST – LATE START – DARK TOWER – 6:15am – 7am
The Turkey Trot will be on the other side of Naperville Central H.S. So to secure your parking spot at DT, show up for Black Diamond or regular start DT and stay for seconds. I’ll have a TURKEY trot of my own. Pearls on a string. No coupons. Leave no man behind (except I don’t have a site-Q) HC in the thread.
The Scene: YHC was thoroughly gassed after going to the 5am Black Diamond, which was good, because I sometimes get over excited when I Q. HHGregg stepped up to be my site Q and Chaps stepped up to be my backup site Q. It was clear and the sun would be rising soon.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership. Our credo is to leave no man behind and leave no man where you found him.
Warm-O-Rama
Motivators from 8
Bat Wings IC (4 count) x 10
Imperial Walkers IC (4 count) x 20
Monkey Humpers IC (4 count) x 20
The Thang
T-U-R-K-E-Y TROT
Triple Nickel – Run to the top of the hill, 5 Burpees, run to the bottom of the hill, 5 Plank Jacks (4 count cadence), repeat 5 times
Mosey to Bridge, bear crawl across, mosey to park – We forgot to bear crawl this bridge
Underdogs x 20 – supine pull up hanging below a swing
Mosey to Centennial Beach parking lot
Rochamburpees – 10 rounds – Choose a partner or in our case, there were 3 of us. All in chillicutt plank position. Play Rochambeau (rock, paper, scissors) while in chillicutt. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillicut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.
Mosey to Sculpture
Knerkins x 20 – straight count – Merkins on your knuckles
Mosey to Amphitheater
Everest – Lunge up the steps with a squat after each lunge, repeat going backwards
Mosey to Riverwalk Cafe, bear crawl across the bridge
Y-Squat x 20 – straight count – From standing position, raise arms overhead imitating a Y. Perform a squat with legs as close together as possible. Modify as needed.
Mosey back to flags.
Mary
Unfortunately we didn’t have time for Mary but this is what it would have been:
Bruce Lee – IC (4 count) – A super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s. 20 reps
Circle of Trust
Announcements
Scrooged CSAUP
Blood Drive
Name – o – rama: Cousin Eddie, HHGregg, Chaps, Webelos, Hong Kong Phooey
Prayers
Dear Lord, I’d like to pray for all those who need a reminder of what to be thankful for. I pray that you give them the peace they need to go another day and to spread that peace forward.
Naked Man Moleskin
The first Thanksgiving without my Dad was November 24th, 1988. Thirty four years to the day. For some reason, I felt the need to point that out and remember it.
Today, I want to be thankful for all that I have in my life. Thankful to have all my senses. Thankful for the brotherhood we share. Thankful that we get to workout.
Remember to be thankful for the blessings AND the opportunities laid before you. Look upon your problems as opportunities to better yourself. Better manage your time. Better control your temperament. Just to be better.
Happy Thanksgiving!
Peace,
Cousin Eddie