10/19/2020 - Dark Tower - “Undo-your-weekend Monday”
AO: Dark Tower
When: 10/19/2020
PAX:
Number of Pax: 7
Pax Names: Bjorn, Dingo, Moonlight, Radio Flyer, Townie, Twilight, Wagon Wheel,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cupcake
Introduction
38 degrees out, clear skies after a wet Sunday. Dark tower hill and field below just got aerated…beware if it stays wet, shoes become heavy!
Warm-O-Rama
Lunge w/ Oblique Twists IC x 10
Good mornings x10
Side leg raises x10 each leg
The Thang
Thang 1 – Turf field
Fast mozy to new turf NCHS field
50 copperhead squats IC
Lunges walk to 50 ya line
Mozy back to end zone.
“1st & 10”
100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
(We did Merkins all 4-count and IC together, then a different PAX signaled go each time.)
Stopped at 30yd line.
Mozy
Stopped in NCHS parking lot
60 sec plank
Mozy back to DT lot
Thang 2 – Dora
Partner Dora w/ coupons
100 bent over rows, 200 chest press, 300 curls
P2 runs up hill and does 10 SSH at top
Only got to 150 chest presses…a note to future DT Q’s they aerated DT and it’s fairly muddy as they’re sticking to shoes.
Mary
Mountain climbers x10
Flutter kicks x25
6am RECOVER
Circle of Trust
Simple words this morning, get on the Q sheet. I took this morning because guys said the same thing to me, “Step up, lead a workout”. Doesn’t have to be fancy, doesn’t have to be complicated. As evidence by mine this morning. Our “1st and 10” drill at the NCHS turf field is literally the 1st exercise listed on the F3 “exicon” page. And it was effective. Thanks for comin out guys!
Naked Man Moleskin
see you next time