12/18/2020 - Dark Tower - The Bridge to Nowhere
AO: Dark Tower
When: 12/18/2020
PAX:
Number of Pax: 18
Pax Names: afib, Crabgrass, Cubs Fan, Cupcake, Dingo, Drago, Flush, Magellan, Mr. Nice Guy, One Bar, Onions, Radio Flyer, Rusty, Shandy, Sun Devil, Sweet Gherkins, Townie, Woodwind,
DR Names: N/A
Number of FNGS: 0
FNG Names: N/A
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)
Arm Circles Backward IC (count to 10)
Chinooks with arms IC (count to 10)
Stretch arms at shoulder, first left arm, then right arm
Stretch arms overhead, first right arm, then left arm
Bear Crawl up small side of hill and mosey back down 5X.
The Thang
Thang 1
“Bridge to Nowhere”
Count off. Split the PAX in two. Half of them cross the covered bridge performing 10 Coupon curls at each post in single file as they head North, staying to the right. Once they reach the other side, they come back the other direction (South) to cross the bridge back performing 5 Overhead Press with Coupon at each post in single file, staying to the right.
Meanwhile, the other half of the PAX stay on the South side of the bridge, performing chest press with coupon until the other half finishes and then they all rotate and perform the other task.
2nd Round of the same:
10 Air Squats at each post going North, 5 Carolina Drydocks coming back at each post; Big Boy Sit Ups for the other half waiting (Rusty kept messing with me trying to get me to drop the 10 down to 5, but he knows better!)
3rd and final Round:
10 SSH at each post going North; 5 Bonnie Blairs (each leg is 1) coming back; Hand Release Merkins for the other half waiting
Plank for the six.
Thang 2
Hang from rafters – if you drop, stay in position and perform Merkins until last man standing. The PAX that hangs the longest doesn’t have to do Merkins. Townie killed it with Drago and Dingo holding the respective runner-ups.
Mosey over to the Tower (looking beautiful all lit in green and red).
40 dips on the steps OYO.
MARY:
Flutter Kicks with Coupon overhead IC – count to 40
Shoulder Taps IC – count to 40
Freddy Mercury’s IC – count to 20
Circle of Trust
Talking a little bit to the PAX about not overlooking the importance of the little moments with loved ones. My oldest daughter just turned 13 yesterday and we had a great time celebrating that day with her and the family. Just keep things in perspective with everything that’s going on and don’t take those little things for granted – put the phone down, F3 and work will always be there, but your family won’t always be. Live in the moment!
Prayers for One Bar’s loved ones struggling with COVID-19 and Rusty’s loved ones needing some healing from an injury.
Ended in prayer.
Picture by the shovel flags.
Naked Man Moleskin
N/A