08/11/2022 - Dark Tower - Thrasher Thursday
AO: Dark Tower
When: 08/11/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
You’ve heard of Metallica Mondays but have you heard of Thrasher Thursdays? Join YHC for a Headbanger’s Ball and stick around for our resident metalhead, Bean Counter for the Double Tap. No coupon needed. HC in the thread.
The Scene: It was pleasant.
Welcome & Disclaimer
F3 has 5 core principles: 1. Free 2. Open to ALL men 3. Peer led in a rotating fashion 4. Held outdoors rain or shine, heat or cold 5. Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.
In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Our mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Warm-O-Rama
Motivators from 8
Grady Corns – IC – 4 count x 11
Monkey Humpers – IC – 4 count x 22
Black Snake to the Park by Centennial Beach
The Thang
THANG 1 Partner Picnic
Partner up
Hail Mary x 100 (sets of 10) – 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.
Rochamburpees to 10 – Both in chilcutt plank position. Play Rochambeau (rock, paper, scissors) while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.
Mosey to Bridge
Bear crawl across Bridge
Mosey to other Bridge
Bear crawl across Bridge
SSH for the 6
Black Snake to Amphitheater
THANG 2 Bean Counter Bear Dance
Find a spot in the theater and get in bear crawl position.
Take 4 strides to the left, crawl bear to next level up. Take 4 strides to the right. Bear crawl down a level. That’s one rep. Repeato 10 times.
Garbage Panda across each level.
Black Snake back to flags. YHC discovered the first time that this was not a good idea with all the turns so we did a regular Rebel Run.
Mary
American Hammers – IC – 4 count x 20
LBCs – IC – 4 count x 20
Heel touches – IC – 4 count x 20
100s – IC – 4 count x 20
Crunchy Frog – IC – 4 count x 20
Leg Lifts – IC – 4 count x 20
Circle of Trust
Announcements – Thanks Dingo!
Count-o-rama: 15
Name – o – rama: Stuffed Crust, Smooch, Laces Out, Pork chop, Elway, Radio Flyer, Long Story, Koko, Sho’nuff, Beanie Baby, Shandy, Bean Counter, Dingo, Columbus, Cousin Eddie
Prayers
Lord, thank you for this wonderful morning. Thank you for giving us the ability to exercise our bodies so that we can strengthen our hearts and open our minds. Bring these men peace in their day and all with whom they come in contact. Help us to be better husbands, fathers, brothers and friends. Amen.
We prayed for Hotbox and his battle with Hodgkin’s Disease.
Naked Man Moleskin
I just wanted to thank everyone for the prayers for my Father-in-Law. We still need prayers for a final move in date but at least we have a shorter time frame, the end of August. My mom is going to need brain surgery which is a little scary. I’m going to see the doctor tomorrow because of some abdominal discomfort that I have been having this week. At one point I thought I was going to need an appendectomy. Don’t need that messing with my 9-pack. LOL
Peace,
Cousin Eddie