06/15/2022 - Dark Tower - Two-fer

AO: Dark Tower

When: 06/15/2022

PAX:

Number of Pax: 24

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Twilight


Introduction

I’m looking to get back in the Q-saddle after taking care of some things that were ailing me.  I like being on the move most the of the time so if that’s your jam, I’m your Q.  Today’s workout combines two WOD’s I’ve done before but not in a while.  Not much to do as far as early prep at the AO, so I had that going for me.

Weather:  Nice and cool…last few days before the heat wave arrives.

PAX in attendance (24):  Gordons, Brooks, Wine In A Box, Dabo, Ball Boy, Wide Right, Cable Guy, Slumlord, Big Gong, Sarah Palin, Harbaugh, Snorkel, Shandy, Ryobi, Smooch, Townie, Daisy, Dingo (RR), Bluetooth, Flubber, Lightfoot, Twinning (R), Crash (SQ), Twilight (R/Q)

Warm-O-Rama

I had a lot to fit in a 45min bootcamp so I mentioned in my Pre-Blast to begin your own warm ups as soon as you arrive as WoR was going to be a bit abbreviated.  I gave the disclaimer and got started with:

  • SSH  25x (4ct)
  • Arm Circles  10x each way (4ct)
  • Abe Vigodas (nice and SLOW) 10x (4ct)
  • Copper Head Squats  10x (4ct)

The Thang

Thang 1:  Farmer Carry

  • Walk quickly with coupon in one-handed Farmer Carry to Cafe.  Make sure to alternate hands equally.

Thang 2:  All You Got Part 1

  • All you got run (.2 miles) to sidewalk just west of Lucky’s Dog House (city hall parking deck)
  • Those that arrived first did Gas Pumpers until The Six motored in.  Then we all crossed the street to the top of Lucky’s Dog House for…

Thang 3:  The Brenton

  • Bear Crawl from west side of parking deck to the east side (100 yards)
  • Broad jump and burpee all the way back; 3 Burpees for every 5 Broad Jumps
  • If done early, catch your breath and bring in The Six

Thang 4:  All You Got Part 2

  • All you got run (.2 miles) back to the Cafe
  • Those that arrived first did X-Factors until The Six came in.  Then we moseyed to The Bridge for…

Thang 5:  Modified Cindy

  • 5 Rounds
    • Chin Ups  5x
    • BBSU  10x
    • HR Merkins  15x
    • Air Squats  20x

Thang 6:  John Cusack & Grave Diggers

  • From the Cafe back to the Flags, PAX will John Cusack.
  • Q will stop the group at intervals to perform Grave Diggers 4x (2x each side)
  • Rinse and repeat.  We had three stops along the way.  My shoulders were gassed by the time we arrived to The Flag.

6MoM (6 Minutes of Mary)

  • Copenhagen Planks
    • Side plank with top leg on coupon and bottom leg and hips elevated 2x 10sec per side
  • Jane Fondas
    • Side plank with bottom leg on coupon and top leg and hips elevated 2x 10sec per side
      • Top leg elevated at all times
  • High Plank Taps (we had time for two rounds, nice and slow)
    • Each thigh
    • Each arm out wide
    • Each shoulder
    • Each arm out front

Circle of Trust

CoR/Announcements/NoR

TaPs

  • Names of those in need of prayers were mentioned and in our thoughts.

 

Posting this first as the CoT is a bit long.   The podcasts below are a great compliment to my “Why”

  • The Dad Edge Podcast 04Feb2022, guest Dark Helmet
  • F3 Stuff Worth Trying, episode #31:  Do Hard Things

Both share some awesome stuff in raising children and for Dads to be a good role model.

 

I recently heard that when GoRuck does Selection, contestants have to have a “Why” and discuss this video prior to event.  I also heard someone ask what their “why” was for doing F3 (recent post or read on Slack…can’t remember).  About six years ago, which was two years before I began F3, after going to a soccer field to play with my daughter, she ran me thru her FIFA 11 warm up drills and just doing that for 10 mins, I was so out of breath…and that was just for the warm up.  I always worked out.  When I had kids it was an on again/off again thing and never much cardio.  And I certainly didn’t run.  After that warm-up with my daughter I immediately found the “Couch to 5k” app, swallowed my pride and started the run/walk method until I was able to finish a 5k, eventually running all way.  Haven’t looked back since.

My “why” is to be an example to my two daughters.  How do I treat my body (sleep and fitness).  What do I put in my body (nutrition).  How do I treat others.  Showing love and respect to my wife.  Say I love you everyday to each family member.  Learn to listen more.  Think more before you speak.  Be your own advocate.  Smile.  Study hard.  Never give up.  Be stoic.  It started off as I didn’t want to be out of breath when running around with my kids.  Now, it’s try to be a good example of a human.  Make my girls understand what a good man is so when they eventually marry one, they will have found one that will do right by them.  Thankfully, I can attend each F3 workout and take a little bit of what I hear and learn from all of you.  Take these life experiences, take some of the CoT’s and share them with my kids.  Some of it may just flow over and around them but bit by bit these words of wisdom, these experiences, will be absorbed.  Be present in their lives and keep talking to them.

 

Naked Man Moleskin

Well, I kicked my own ass after that one.  For about four days post workout my shins were pretty sore from broad jumping 100 yards.  Next time I do broad jumps, it’ll be on a nice soft, turf field!!!

 

I usually like to bring a speaker to expose all the young PAX to the great alternative rock music from the 90’s.  But today there were 24 PAX so I knew I’d rather listen to the mumblechatter.  Glad I did because I learned a few things:

  • Wiab told me how glad he was to do 100 yard Bear Crawls AGAIN (guess he did it the day before).  Bummer, dude.
  • Wide Right was discussing how skyscrapers were being built and wondered how the workers got up to the top during construction.  I think it was Twinning and I who mentioned an elevator.  Old guy knowledge.
  • Speaking of Old Guy…that’s what I felt like when I told the PAX that we were going to John Cusack back to the Flags.  I was immediately met with mumblechatter wondering “what’s a John Cusack”.  I said, you know, Rifle Carry.  I saw recognition in their eyes as I stepped off towards The Flags grumbling.  Damn youngins!!

Well done, men!  You all rock!

-Twilight

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