12/16/2021 - Dark Tower - There’s wind on them there hills
AO: Dark Tower
When: 12/16/2021
PAX:
Number of Pax: 7
Pax Names: Belichick, Buttermaker, Chaps, Marla Hooch, Putz, Townie,
DR Names: na
Number of FNGS: 0
FNG Names: na
QIC: Poutine
Introduction
Dark Tower late start PRE-BLAST
615A on THR 12/16
Been awhile I’ve been able to say “VQ”, but please enjoy some extra 
and join YHC for my LateStart VQ. I have a wonderful mix planned, we will take advantage of the glorious AO that DT is. 
s, 
s, and 
s will all get the work in. I guarantee it will be worth the wait til 615A. I hope to see you there!
I forgot to tell the pax to bring Coupons – we had no extra for Chaps, lucky for him, maybe.
Things started with an air of concern, got a random bloody nose walking out my door, caused me to arrive very hot to then lock my key in the car. The pax, I was told, had strated to prepare to get on with out me the the HIMs they are, but I made it – only to ask for a ride home form Hooch after.
Things got better from there.
Warm-O-Rama
W0M
Good mornings
Squat jumps
Go Hill Top
Seal claps front to back
Pulse squats 3 levels
Go down short side of hill, then back up Bernie Sanders
Nancy kerrigans
Back to down to collect Coupons.
The Thang
THANG 1
Coupon Mosey down pavillion
Coupon glutes work – feet on coupon
Sgl knee thrust raises – 10 each leg
Sgl leg thrust sky lifts – 10 each leg
Pelvic thrusts (oh ya!) – 20 total
Sgl Knee raises (hold thrust position up) – 20 total (back and forth)
Knee raises thrust from position up – hold for 20 seconds x 3
Move to bench’s – back on bench, feet on group
Sgl leg thrust raises – 10 each leg
Leg unders back and forth – 20 total
THANG2
Leave coupons – 3 merkins Indian run bridge to bridge, with 2 stops for slow down merkins on my cadence
THANG3
To bottom of hill
40 curls – run to the top of the hill – 10 burpees – back down.
40 overheads – run to the top – 20 big boys – back down
40 bendovers – run to the top – 40 mountain climbers – back down.
THANG4
Deliver coupons to top of hill – Indian run bridge to bridge, with a stop to bear crawl and crab walk.
Ends with some Bernie Sanders back up the hill.
MARY was a planking, 5 mins worth. Lots of groaning too.
Circle of Trust
Mental health when it comes to raising crazy kids.
Important to talk about, keep it front of mind, we are not alone and plenty of great pax to lean on.
Naked Man Moleskin
See above about the bloody nose and keys in car incidents.
Also, Townie has a dentist appointment today he was excited about.
Also, Chaps didn’t make out better without a coupon.
Also, i didnt have a ticket when i picked up my car later.
A good morning.