02/14/2020 - Dark Tower - This WO brought you you by the letter M
AO: Dark Tower
When: 02/14/2020
PAX:
Number of Pax: 8
Pax Names: Belichick, Brooks, Cousin Eddie, giblets, Ronda Rousey, Shandy, Tailspin, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Preblast: Valentine’s Day at DARK TOWER 5:15AM We have the net spread far and wide for your HC’s @channel. Black Diamonds and Launchpads may be shiny and new but you can’t go wrong with a good old-fashioned beatdown. In the cold. In the snow. Layer up. Leave your coupons at home. HC in the thread. This preblast brought to you by the letter M.
Warm-O-Rama
THE SCENE: -5 degrees, snow on the ground but fire in our hearts. Let’s GO!
F3 WELCOME AND DISCLAIMER:
Welcome to F3. This is a free workout for all men. Rain or shine, heat or cold. This is a peer led group. We end in a circle of trust. I am not a professional. Modify as needed. Modify the exercise. Don’t modify the reps.
In Cadence (IC) is the count of body movements in between reps or the time between reps.
WARM-O-RAMA:
Motivators from 10
Monkey Humpers IC (4 count) x 20
Moroccan Nightclub IC (4 count) x 25
Mosey to pavilion with picnic benches
The Thang
THANG 1: Partner Picnic
One Pax on top of the table in plank position, the other underneath with feet on bench, while one pax pushes up with feet, the other does a merkin x 25 then switch
Hail Mary – Partner up, near picnic table or other such object. First man planking on ground, second man with his legs on first back doing dips with his hands on picnic table. flapjack after each set. X 50
Mosey to Tower
THANG 2: Millennial
Stay with your partner (as a team you will reach 2000 reps) – 10 rounds, 10 reps each, 10 exercises first round at the tower, next round at the cafe, then back to the tower and so on. Exercises are:
1) SSH
2) Lunges – each leg is 1
3) Merkins
4) LBCs – IC (4 count)
5) Mtn. Climbers – IC (4 count)
6) Flutter kicks – IC (4 count)
7) OPP – Overhead Claps while in People’s Chair and then Plank Jacks
8) Squats
9) Oblique Crunches – 5 per side
10) Burpees
Named as year 2000 – the time period around which the Millennial generation was born.
The PAX made it through 4 rounds. This is one where I think this would be the only thang planned.
Mary:
Blades of Steel IC (4 count) x 15 – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
Circle of Trust
ANNOUNCEMENTS
Q sheet
New AO: Launch Pad and Black Diamond
Lunch next Friday
Feed My Starving Children March 2
PRAYER:
Lord, we pray for Noonan’s family, Bump’s family, Ellie’s family and Ryleigh’s family. May you guide them through their difficult times and show them the love and peace that you have granted their loved ones that now reside with you.
Naked Man Moleskin
M stands for your Most Important relationship. For most of us, it is our wives. For some of us it is our kids. Depending on where you are in life, the designator of M can shift persons. Growing up, my M was my dad. He was born February 14, 1951 which would make him 69 years old if he were alive today. For a long time after he died, I didn’t have an M or my M was myself, which was a lonely place to be.
Now I can count on my wife to be my M and even though today may be considered by some as a Hallmark holiday, I will do those extra things today to remind her that she is my most important relationship.
So whomever may be your M, take some extra time today to show it.