04/02/2021 - Dark Tower - Turf BLIMPS MFR
AO: Dark Tower
When: 04/02/2021
PAX:
Number of Pax: 6
Pax Names: Backdraft, Cousin Eddie, Dingo, Radio Flyer, Skilling, Sun Devil,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
Fool me once, shame on you. Fool me twice, shame on me. I’ve posted at Dark Tower more than any other AO and thus has the distinction of being considered my home AO. I’m coming home with a beatdown that will utilize that turf field so no coupons needed. Which has nothing to do with the first two sentences of this preblast. HC in the thread. Confused yet? I know I am.
The Scene: Woke up at 4:50…CRAP, going to be late to my Q. After being in 70+ degree weather in the mornings for the last week, I did not account for the extra time it would take to dress for 23 degrees. CRAP! Coming in hot. Pulled into the DT parking lot at 5:14 am, weinke in hand (as I overplanned this one so much). Let’s GO!
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
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. Maintain 15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Neck rolls (IC – 4 count) x 10 each direction
Arm circles (IC – 4 count) 10 FW, 10 BW
Trunk rolls (IC – 4 count) x 10 each direction
Goof balls (IC – 4 count) x 20
Mosey to turf field. I forgot how far this was from the flags. AAR – need to use Indian Runs
The Thang
THANG 1 Grin and Bear It – non Ruck edition BLIMPS MFR
0 – Start at goal line
10-yard Bear Crawl
10yd line – 20 Burpees
10-yard Bear Crawl
20 yd line – 20 4 count LBCs
10-yard Bear Crawl
30 yd line – 20 Imperial Walkers
10-yard Bear Crawl
40 yd line – 20 Merkins
10-yard Bear Crawl
50 yd line – 20 4 count Plank jacks
10-yard Bear Crawl
40 yd line – 20 Squats
10-yard Bear Crawl
30 yd line – 20 4-count Mountain climber
10-yard Bear Crawl
20 yd line – 20 4-count Flutter kicks, arms up
10-yard Bear Crawl
10 yd line – 20 Reverse Crunches
10-yard Bear Crawl
0 – Hold plank for the six
THANG 2 APPLE B.O.M.B.S
10 Burpees at goal line
Apple Turnover every 10 yards to other goal line
10 Burpees at goal line
Apple Turnover every 10 yards back to other goal line
After doing this once, I modified it to only go to the 50 yard line for time. AAR – need to rework this idea
20 Overhead claps
Apple Turnover
20 Overhead claps
Apple Turnover
30 Merkins
Apple Turnover
30 Merkins
Apple Turnover
40 Big Boy Situps
Apple Turnover
40 Big Boy Situps
Apple Turnover
50 Squats
Apple Turnover
50 Squats
Apple Turnover
Hold plank for the 6
Mosey back to flag for Mary
Mary
We stopped in the high school roundabout instead of crossing the street as it was quieter and YHC could better be heard.
Dr. W – (IC) 8 count x 5 – ab exercise that combines Dolly, Rosalita, and the W – 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down.
Circle of Trust
Announcements
Check out Tonka’s message about Black Diamonds
Get on the Q sheet – if you have posted 10 times since your last Q, it’s time. If you are relatively new and have been posting regularly (3 – 4 times a week) for 2 months or longer, it’s time for your VQ.
2nf Lunches twice a month
Frontline OCR 5/29/21
Prayers
Pray for the kids that are going back to school full time next week. Pray for the teachers that have to manage in class and on Zoom. Pray for the parents that have to navigate through all this and grant them the patience and understanding that the teachers are doing the best they can.
Prayed for Appletini’s brother
Naked Man Moleskin
In the Christian faith, today is Good Friday. The day Jesus carried his own cross up to Golgotha, was nailed to that cross and died on that cross. The Stations of the Cross are a series of images and prayers that Catholics pray today in order to reflect on this event. There are 14 of them. But ever since I learned about these, I have always felt that there should be 15. In some Catholic churches there are. The 15th station represents the resurrection of Jesus from his tomb. If you have the time, look up the stations of the cross and reflect on them today. You can find some connection to the struggles of bearing your own cross, falling down a few times, getting picked up and falling again. But Jesus died on his cross so that we would not have to. You don’t have to bear your crosses alone. Look around you for support from your family, from your friends or from this gloom.
Let’s end with an Our Father…
Peace,
Cousin Eddie