02/11/2022 - Dark Tower - Upper Bod Day
AO: Dark Tower
When: 02/11/2022
PAX:
Number of Pax: 14
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Bush Push
Introduction
I’ve been neglecting my upper body with all the Patriot Challenge running this month.No neglecting the Upper Bod tomorrow – there will be thrusters, bear crawls, pull ups, ab work and a few other exercises for all those looking for some strength work. The plan is lower rep counts per exercise but lots of sets with the recovery being the light running between stations.
HC below4 mile EC option at 4:30.
Warm-O-Rama
2 groups did EC’s to wam up before the warm-o-rama
Blues Clues led a 20 minute Shoots n Ladders (10 Min Run + 10 Min Swole Coupon Work) EC with Brown Out, Subway and Aretha all joining in.
Another group – Augustus Gloop, Harbaugh, Glenn, Baby Hands and myself logged 4 miles for the Patriot Challenge
EC’s completed we formed a tight circle for Warm-O-Rama
Abe Vigodas in cadence x 10
Motivators in cadence x 6
Arm circles forward in cadence x 10
Arm circles backwards in cadence x 10
Michael Phelps in cadence x 10
Grab your coupons and mosey to the lower level of the municipal parking garage. My original plan was to use the bridge and paths at the base of DT. I did not want to be soaked for the entire workout from all the water/slush/ice on the path so moved to the parking garage. This meant pull ups were scraped but added some other thangs.
The Thang
Four Corners OYO as hard as you can until time is called. Goal was to get your arms and shoulders toasted.
Corner 1
Coupon Thrusters x 10
Coupon Curls x 10
Coupon Swings x 10
Bent over Coupon Rows x 10
Bear Crawl to Corner 2
Corner 2
Merkins x 15
American Hammers x 25
Bernie Sanders to Corner 3
Corner 3
Burpees x 15
Bear Crawl to Corner 4
Corner 4
Merkins x 15
American Hammers x 25
Bernie Sanders back to Corner 1
REPEAT
Met at corner 1 at 5:54
Coupon mosey back to the flag
We had 90 seconds left so improvised with Thai Fighters in cadence until 6:00 was called (got to 25 count on these)
Circle of Trust
Shared that I was a cancer survivor from when I was 15 years old. This impacted me because ever since then I spent a lot of my life worrying and being fearful about not living each day to the fullest since I knew I could face death unexpectedly at any time. Then I had a conversation with someone within the last year or so who said there are 2 ways to live.
One – We can live in a state of anxiety, anxiety about death and wasting your life, or any other form of anxiety or fear that can grip us.
Two – We can live life motivated by a joy and zest for life. This joy and zest for life can drive our actions instead of fear and anxiety.
That really impacted me at my core. It helped me start to focus more on doing things out of the joy I have for the gift of life instead of the fear I dealt with for so long about not making the most of my life.Being focused on living life for the joy of it meant doing this with my wife, kids, friends, co-workers and the guys here today.
We work hard on our physical fitness but it also takes hard work to be mentally fit staying focused on living and acting out of a joy for life not out of anxiety.
Closed with an Our Father and prayers for Abby (Sparkler’s daughter)
Naked Man Moleskin
Felt a little soft moving the workout to the garage. Truth be told one of my least favorite things is being outside wet and cold in 35-40 degree weather. I thought about pushing myself and all the PAX’s to grin and bear it for 45 minutes. Decided today was not the day to subject all those fine men to that misery just to prove to myself I could tough out the conditions.
Glad I adjusted because everyone went all out in the garage. Had we stuck by the bridge the conditions could have slowed us down a bit.
After the first go-round of all the corners layers were coming off as PAX’s were sweating and feeling the burn. Sarah Palin was in his T-Shirt in no time but would you expect anything less from an Alaskan. Harbaugh and I learned not to be in the middle of a bear crawl line when someone in front passes gas. Bjorn was there in spirit at that moment.
This is the second boot camp I have lead this year where I did bear crawls after burpees. Neither was intentional but each time I realized once we started that those two exercises back to back are killers. Can’t decide if I will repeat this sequence at future Q’s or never do it again…most likely will do it again since we don’t wake up for easy.
Thanks to everyone who came out today! Big shout out to 69 year old Aretha for completing his first F3 post and having the best jugs in all of F3. So glad you joined us!