03/24/2023 - Dark Tower - When Bernie met Bonnie
AO: Dark Tower
When: 03/24/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Snoop-a-Loop
Introduction
PREBLAST | DARK TOWER | 3.23.23
05:15
45 minutes of honest, hard work.
Pavement only, some inclined, some declined.
Bring your coupons.
Warm-O-Rama
5:15am
-Welcome + 5 principles
-Disclaimer + Count + CPR check
– Side Straddle Hops (SSH) in cadence (IC) x 10
– Abe Vigodas IC x10
– Hillbillies IC x10
– Mosey with Coupons to Cul-de-sac in lot
– Blockies x5 OYO – Leave Coupons on Sidewalk
The Thang
Mosey to municipal underground lot – circle up
– SSH IC x15
– Seal claps IC x10
– Mountain Climbers IC x15 – stay in high plank
– Merkins on my down (OMD) x 20
Mosey to Hotel Indigo Garage
– SSH x 15
– Plank jacks IC x10 stay in high plank
– Merkins OMD x 20
Mosey up to level 3 – Forward on flat sections, Bernie Sanders up inclines
Thang 1: 11s on level 3
-Hand Release Merkins > Bernie Sanders up to next flat level > Bonnie Blairs (R/L = 1)
Run back down to ground level of garage – Forward in declines, Bernie Sanders on flat sections
– Quick mosey back to coupons at the DT Lot cul-de-sac
Partner up: Mini Dora
– 50 Curl Press, 100 Coupon dips, rifle carry around cul-de-sac when not repping
Ring of Fire
– Round 1: Hold coupon above head, 3 curl presses around
– Round 2: Hold coupon at 90 degrees in front of you, 3 curls around
6:00, recover, recover
Count
Announcements
Name-o-Rama
Circle of Trust
I tend to refer to Daily Stoic quotes during CoT – and one recent example I saw from Cato stood out and resonated: “I begin to speak only when I’m certain what I’ll say isn’t better left unsaid.” (https://www.instagram.com/p/CqDgUktODXc/)
I need to work on listening more than speaking. I engage with and speak to people for a living, so it comes natural, but I’ve received feedback that I need to know when it’s best to stop talking. Especially at home.
What I think is important and worth saying is related to something Twinning mentioned in the pre-blast thread about being CPR certified. I encourage everyone to get CPR and First Aid certified if possible. It helped me in 2020 when my dad went into cardiac arrest right in front of me and we had to perform chest compressions on him for 8 minutes until the paramedics arrived. Getting certified is an important part of preparedness for those critical moments.
Naked Man Moleskin
This workout was designed to be covered from rain that seemed certain – but ended up not really happening. BH and I were joking about how it never seems to rain between 5-6am during F3 workouts, even when the forecast is calling for it.
The workout was a more up-tempo format with some strength training peppered in. The Bernie Sanders up the incline directly into Bonnie Blairs was … delightful! A real joy for all involved.
Big turnouts can be fun, but today’s 7 count was perfect. We all stayed together and pushed one another the entire time. That’s what it’s all about. Until the next one!