04/10/2021 - Dark Tower - WTF was I thinking. Q number 7. sigh
AO: Dark Tower
When: 04/10/2021
PAX:
Number of Pax: 8
Pax Names: Dingo, Disclaimer, Harbaugh, Mellencamp, Radio Flyer, Sam Walton,
DR Names:
Number of FNGS: 1
FNG Names: LASIK
QIC: Wine in A Box
Introduction
can we please add Lasik to the website? Pretty please?
Ahhh . . back to one of my favorite AOs. I love the diversity that Dark Tower offers, and its ALWAYS a fun group that shows up ITG.
No fancy super complicated set up today, because I was exhausted . . . and because I was coming in from EOP.
I was planning on a pearls on a string, and exploring the AO a bit. Nothing super official and meticulously planned out, just a continuous movement Q with PT sprinkled in along the way.
BUT . . .. everyone had to carry a lead pipe. More on that later . . .
Several HIMs already ready to roll when I pulled up, including Harbaugh ready to roll (because he is a great site Q!)
Warm-O-Rama
Sigh
The Thang
Pearls on a string.
BUT carrying a lead pipe the whole time just for funsies. All Moseys are done with the lead pipe behind the small of your back and locked into the crook of each arm.
- This was done to keep everyones head and chest UP and work on expanding your rib cage and breathing while doing moseys. really helped with good form and posture.
Mosey to base of DT.
Conduit overhead swings, 10 each direction.
Mosey to first bridge on the left.
Conduit bear crawls on the bridge
- holding conduit in a wide grip, swing one hand forward and bear crawl, then the other hand. All bear crawls done on your knuckles.
Halfway through the bridge, pop up and do lunges until the end.
- Hold Al gore for the 6
Mosey to the playground area
- Cargo net merry go round climb. Climb up and over.
Mosey to Pavilion
- 20 Irkins
- 20 step ups on benches (10 per leg)
- 20 “conduit over knees” sit ups. (lie on back with hands overhead holding conduit in a wide grip, feet together and six inches off the ground. On my UP, being your knees to your chest and bring the conduit over your knees to your shins.)
Mosey again back to first bridge
20 “knee ups” (whatever . . it doesnt have a name)
- on your 6, bring your knees to your chest, and hold the conduit BEHIND your knees. Then on my UP lift your knees to your chest.
Mosey again to second bridge
- At pavilion, do 20 irkins
- Then 20 “sit down” squats
Mosey again to small ampitheater
- 50 Rocky Balboas
- Then “follow the leader” running up and down the levels in a zig zag pattern
Mosey by the Q source pavilion
- 20 “sit down” squats holding the conduit tight to your upper shoulders
Mosey across the bridge by city hall
- 20 Carolina dry docks
Mosey back across the concrete bridge
- 20 Flutter kicks
Mosey to Cafe
- 20 “breakdancers” from Faceplants (Worlds best exercises Q.) great for stretching out the back!
Mosey up the path towards the start
- Stop at a small memorial plaque with posts.
- Leaning against the post, do 10 close grip irkins
- At the top lift one arm back and up as far as your can, then the other arm. (stretch your chest and ribcage out) Deceptively hard at this point.
Mosey back to flags
BURNOUT DORA UNTIL 7:30AM
Partner up
- Partner 1 run to top of hill and back
- Partner 2 does DORA exercises
- 100 coupon presses, 200 air squats, 300 big boy sit ups
- Didnt finish the big boys due to time . . .
Circle of Trust
CoT today is about . . . hell. I dont remember.
Pretty sure I talked about Qing, and how a Q doesnt have to involve hours of preparation and set up. A lot of the best beatdowns are simple. If you have been reticent about Qing, dont be. Reach out to site Qs and other guys for inspiration or to bounce ideas off of. Read past backblasts for ideas. But get on that Q sheet! Everyone man in F-3 is “freed to lead” . . . so step up to the challenge.
Considering we open a new AO every other week, we need HIMs to step up and Q. I look forward to attending each of your next Qs . . .
Prayers
Our Father
Naked Man Moleskin
What a week. No wonder only crazies like Cousin Eddie and Curds have done this 7 Qs in a week nonsense.
This workout was about being creative without tons of set up and preparation. Hopefully it worked.
I had Dingo and Radio Flyer alternate leading us on the runs, because they are WAY faster then they give themselves credit for. They busted ass and kept us a great pace all morning.
- Sam Walton- So this guy did the workout without gloves . . . and a busted finger in a splint I didnt notice until halfway through the workout. Bad ass!
- Dingo- I was pushing you today, because you were more than up to the task to leading us on the runs. You definitely are a way better runner then you give yourself credit for.
- Radio Flyer- For a guy that doesnt like to run and who has a bum knee you were KICKING ASS today leading those runs brother. You are way faster and have more endurance than you give yourself credit for. No more hanging out with the 6 my friend . . . you were leading from the tip of spear today. Tclaps like crazy. . . .
- Lasik- No gloves? For real? Step one . . . get some gloves. Super quiet all morning, but destroyed every challenge I could come up with. Great job, and looking forward to posting with you more often!
- Disclaimer- Great to post with you again! I love the jacket . . its perfect for going hunting with the bright colors. really looking forward to doing the Frontline OCR with you coming up!!!
- Mellencamp- I cant give you enough props my friend. You attended all SEVEN Qs I did this week, including an AO you have never need to before. Everytime I was dragging ass this week I would look to you, because you were knocking out every exercise with ease. It hasnt been that long since you have joined F-3, but you have quickly made an impression as a force to be reckoned with. GREAT. FREAKING. JOB. this week!!!!!
- Harbaugh- fantastic site Q job today brother. You have had to put up with me a few times at DT this week, and excelled everytime. See ya at the next black diamond. . . .