02/05/2021 - Dark Tower - The Waffle Iron

AO: Dark Tower

When: 02/05/2021

PAX:

Number of Pax: 14

Pax Names: Aladdin, Bongo, Dingo, FakeID, Goldberg, Mr. Nice Guy, One Bar, Radio Flyer, Shandy, Sweeney Todd, Tailspin, Tiny Dancer, Wide Right,

DR Names: N/A

Number of FNGS: 0

FNG Names: N/A

QIC: Twilight


Introduction

We lucked out last year with a mild winter…nothing like 2018/2019 and the Polar Vortex.  This winter seems like we are back to normal with periodic cold fronts ripping thru the Midwest.  Today is the beginning of another week of negative real feel temps so gear up and get out there!

I signed up for this Q over two weeks ago.  It was not an audible due to the weather but I planned to do this F3 Waxhaw workout in Noonan’s Watchtower.  My 2.0 and I did this beatdown last April and thought the inclined running in the parking garage was a nice tweak to the workout.  Turns out it also kept us out of the wind for most of the morning.

Weather/AO conditions:  -4F real feel; parking lot was plowed but still covered in snow.  Running paths were doable.  Noonan’s Watchtower….perfect!!

Warm-O-Rama

Gave the disclaimer and wanted to head out right away but saw we had some late stragglers so we performed the following at the flags:

  • SSH 20x 4ct
  • Copperhead Squats  10x 4ct

We took a quick head count and then hit the path and jogged towards Noonan’s Watchtower, specifically the 5th floor (6th/top closed due to maintenance):

  • On the 5th floor
    • Arm Circles  10x/10x 4ct
    • Hillbillies  20x 4ct
    • Abe Vigodas (nice and SLOW)  10x 4ct

I then explained the flyers taped to the wall all over the 5th floor of the parking garage.

The Thang

Thang 1 – The Waffle Iron (courtesy of F3 Waxhaw)

Rounds of 10 reps, 15 reps & 20 reps, run down the stairwell and then run back up the 5 levels of the parking garage in between:

  • 10x Burpees
  • 10x Broad Jumps
  • 10x HR Merkins
  • 10x Bobby Hurley’s (2 hands to the ground)
  • 10x Mtn Climbers (4ct)
  • 10x Speedskaters (l/r =1)
  • 10x Donkey Kicks
  • 10x SSH (4ct)
  • 10x Diamond Merkins (chest to top of hands; lockout elbows then pause 1 sec)
  • 10x Plank Jacks (4ct)
  • 10x Jump Squats
  • 10x Carolina Drydocks

***REPEAT to 15 reps, REPEAT again to 20 reps***  (a few of us made it into the third round)

 

Thang 2 – 6MoM (still on the 5th floor of Noonan’s Watchtower)

  • Side Plank Crunch  10x (4ct) left/right
  • Alternating V-ups  20x (4ct)

 

Ran back to the flags.  Those that arrived early would do Thang 3 while waiting for the 6.

 

Thang 3 –  CPR’s

  • With a coupon, continuous Curl, Shoulder Press, Tricep Raise…rinse and repeat

Circle of Trust

Circle of Trust

CoR/Announcements/NoR/Prayer Requests

Prayers were heard.  I went off on a tangent during CoT and, due to weather conditions, so I didn’t want to linger in the cold with what I had planned to say, so here it is.

Two Wolves.  I first heard of this parable from a Cataracts Q during the pre-Covid days.  I thought it was a great lesson and, like always, I file it away to discuss with my kids….which I don’t always do.  Now with Two Wolves being high profile again because of the new AO launch, it made me think about the parable again.  My two daughters bicker and fight like some other siblings (so I’m told) but it always makes me sad when I hear it.  They are both special girls who have a lot to offer to one another.  Individually, their personalities are so beautiful and fun but when they get together, it’s instantaneous head butting.  But I’ve noticed it happening more and I see my youngest having a sharper tongue and harder edge when speaking to my oldest.  My oldest is a junior, can drive and has a bigger circle of friends so COVID shutdowns and conditions have not affected her like it has the younger one.  The younger one is still in jr. high and it seems her friends don’t get out as much so I think this has been a bigger strain on her and it seems to be showing.

This made me think of the Two Wolves parable and the inner conflict within a person.  “One wolf is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.  The other embodies positive emotions. He is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. Both wolves are fighting to the death.”

The parable is told by a grandfather to a grandson and the grandson asks, “Which wolf will win?  The grandfather gave a simple reply. The one you feed.”

I’m going to try and use this parable and sit down with both of my girls separately.  I’m not sure how I’m going to word it (and I’m sure I’ll screw up the analogy) but I’m hoping I can get them both to try and work on treating each other better.  My oldest will be leaving for college next year and sometimes that is when they both realize they miss the other and start treating each other better.  But I’m hoping they come to that realization before and are able to have a closer relationship sooner.

Naked Man Moleskin

  • It’s about that time of winter when I’m growing tired of the cold.  But doing a workout with other PAX makes the cold a non-factor.
  • Shout out to Bongo for doing this workout in a weighted vest.  My knees have nothing but respect for you!!!
  • Curds and Afib………………….
  • Note to self:  next time increase size of text on flyer instead of adding cool (not cool) picture of distressed waffle, you know, for The Waffle Iron workout.  Hey, I just wanted it to look like the Waxhaw flyer!
  • Aladdin, awesome Site Qing, Bro!

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