05/13/2021 - Dark Tower - The Lehigh Valley Flame Thrower – Merkin Addition
AO: Dark Tower
When: 05/13/2021
PAX:
Number of Pax: 27
Pax Names: afib, Ann Arbor, Augustus Gloop, Backdraft, Bjorn, Blueprints, Brooks, Columbus, Cupcake, Curds, Dingo, Disclaimer, Drago, Flush, Glenn, Harbaugh, Magellan, Moonlight, Radio Flyer, The Mullet, Townie, Twinning, Unicycle, Wide Right,
DR Names: N/A
Number of FNGS: 0
FNG Names: Cable Guy, Bush Push, Lasix (all not new but not in sheet
QIC: Blueprints
Introduction
Lincoln Games is hard. Hard on the body, hard on the schedule. But it is worth it.
I had originally planned a ruck/ PT workout but I figured most guys have seen enough of their rucks this week. SO I looked through my file and saw my VVQ. Perfect, originally a virtual workout this one involved NO running and could be modified to limit the leg work. So I decided that would be the thing.
Once I got to looking at the exercises I decided to completely rebuild the workout on the farmework of a merry go round. I made the exercise type more consistent, I reduced the leg work and focused a little work on the arms.
50 x Arms
40 x Abs 9crunch)
30 x Squat/ Leg
20 x Plank Based
10 x MERKINS
Slept through the first alarm and had to hustle to make it in time for 4:15 ruck. Got the 3.0 for 5 points
Warm-O-Rama
5:15 – Circle Up / Disclaimers
Welcome to F3
- Free of charge
- Open to all men
- Held outdoors, rain or shine, heat or cold
- Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
I am not a professional and am not aware of any injuries you may have. Modify as necessary
The good news this workout has very running. The bad news is the first thing is a Mosey
Mosey to the flags
Warmup:
– To Touches x10 IC
– Abe Vagodas x10 IC
– Open the Gates x10 IC
– Close the Gate x10 IC
Stretch
– Butterfly
– Praying Mantis
– Up Dog
– Down Dog
Motivators – from 5 (as I was taught by the great and humble Appletini, if you don’t clap it don’t count, so after a false start we got them right.)
The Thang
Merry Go Round adopted from F3_Flame of Lehigh Valley
Round 1
50 Arm Circles (IC)
40 Reverse Crunches
30 Air Squats
20 Plank Jacks (IC)
10 Merkins
Round 2
50 Seal Claps (IC)
40 Freddy Mercury’s (IC)
30 Bobby Hurley’s
20 Mountain Climbers
10 Derkins
Round 3 – Plank A Rama – any variety of plank acceptable
Plank – Three minutes
Rest – 30 seconds
Plank – Two minutes
Rest – 30 seconds
Plank – One minute
Round 4
50 Overhead Claps
40 Flutter Kicks (IC)
30 Side Straddle Hops (IC)
20 Annies
10 Cheese Head Merkins
Round 5
50 Arm Circles, any variety or direction (IC)
5:59 – Stargazers
Ran out of time and stopped here, the following is for information only
40 Box Cutters
30 Monkey Humpers
20 Donkey Kicks
10 Diamond Merkins
The Finisher – Motivator from 8
Circle of Trust
Earlier this week Columbus talked in his COT about not giving up. It was a great message for this week of Lincoln Games. And it got me thinking. I read some stuff, I watched the Jimmy V ESPY’s speech. That got me crying. BTW if you have a few minutes this week take the time and watch that video. It is something else. He talks about his body being ravaged by Cancer but it cant take his spirit. That is such a powerful message and applies not only in F3 but elsewhere. SO fight that battle at work, at home, in the gloom. Don’t let the darkness win.
Prayer was said. Not this one but something similar:
Dear Heavenly Father
Thank You for this day;
Thank You for these men,
Thank you for the freedom to choose the Daily Red Pill and those who help us to be better at this life
those who model, those who encourage and those who build up
Help us to take all that we have gained here In The Gloom and give it up for your glory.
Help us to use it to be better Fathers, Husbands, Friends and Neighbors.
In your Son’s Holy name we pray!
AMEN
I said more but can’t remember. I should record this stuff.
Naked Man Moleskin
POST SCRIPT — We talk about this often in F3 but I don’t think you can say it enough. This life is hard, these challenges are hard. It was bad enough before covid but now are all just a little more isolated and that just sucks. So please lean on someone. Ask for help, you don’t even have to ask for help just tell a how you are really doing. Just that much will help. In last week’s Q source we talked about meeting but the discussion moved to how hard it is to be truely open with one another. I am not saying it is easy but it definitely is needed.
POST POST SCRIPT: Yesterday I did the morning 13 (Run, Post, Ruck) I was totally wasted afterward. This morning with only a Ruck and a Post I was totally refreshed, full of energy and ready to face the day. Very weird.