04/27/2021 - Dark Tower - The HILL hath cometh!
AO: Dark Tower
When: 04/27/2021
PAX:
Number of Pax: 13
Pax Names: afib, Bongo, Callahan, Chachki, Columbus, Dingo, Harbaugh, Leuben, Poutine, Sizzler, Wide Right, Woodwind,
DR Names: na
Number of FNGS: 0
FNG Names: na
QIC: Poutine
Introduction
DARK TOWER pre-blast for 4/27/2021 at 515a
The HILL cometh for you!
We might do some hill work tomorrow, if that worries you, then DarkTower sounds like your best pick.
Bring coupons, and just go ahead and put em on top of the hill.
It would be my privilege for you to HC below.
SYITG
I have fartsacked 3 Qs now to date….ready to let the demons go, so i was up at 3A wide awake and ready to rock! Got to the Tower early for some EC with Wide Right, Harbaugh and Afib. Perfect early morning running weather, followed by perfect conditions to tackle the hill and get some leg work on!
Pax rolled in and a buzz in the air…..
Warm-O-Rama
Good mornings IC
Ankle rolls left, other direction, right other direction.
Nancy Kerrigan’s’ IC left, then right.
Abe Vigodas, scratch that, actually was Imperial Walkers IC
QUICK mosey down to café, wall sit 1 minute.
Over to base of HILL – 75% to the top.
The Thang
THANG 1
Back down to bottom parking lot base of hill.
40 AIR SQUATS – Bernie Sanders up (with Coupon if you still have)
10 merkins at the top – run back down
40 SUMO SQUATS – Bernie Sanders up
10 merkins at the top – run back down
40 NARROW SQAUTS – Bernie Sanders up
10 merkins at the top – run back down
40 PULSE SQUATS – Bernie Sanders up
10 merkins.
Mosey down to the Cafe – 1 minute wall sit.
THANG 2
Back to bottom of the hill bottom
PAX CHOICE
40 AIR SQUATS or 20 burpees– run to the top AYG.
40 chest press at the top – run back down.
40 SUMO Squats or 20 burpees – run up.
40 overheads – run back down
40 NARROW SQUATS or 20 burpees – run up.
40 curls – run back down
40 PULSE SQUATS – run up AYFG!
Run up, back down, run up back down.
THANG 3 – to the base of the Tower for 10/20/40’s
10 box jumps, 20 step ups. 40 dips.
PAX choice – do the above again, or sprint with me to Cafe for a 1 minute wall sit.
All meet at bottom of hill.
High knees in Cadence, leading to another AYG hill run.
One last pax choice, back to bottom of hill, 10 merkins, sprint back to the top OR down other side and Bernie Sanders up with your coupon.
MARY
Coupon leg raises IC
1 minute low plank
ABCs
45 second low plank
Circle of Trust
Prayers for Bjorns family friends, the Diagnostino’s, Woodwinds family friends, the Shannon’s, and Columbus mil.
I talked about the Churchhill family and the tragedy of Brian Chruchill’s way to early passing. I barely knew him but man, he sounded like an amazing man, father, husband and friend. I reminded the pax that as a society we too often see the ugly in people, and part of our male leadership in our community is to focus on the good in each other. I ramble on a bit longer, pretty emotional stuff, ending with the Lord’s prayer.
Naked Man Moleskin
I did NOT fartsack my Q, that is 3 in a row. Moving on!