02/23/2022 - Black Panther - 02/23/2022- Black Panther- BootCamp
AO: Black Panther
When: 02/23/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
…then, Eight Pax came and conquered the gloom!
Warm-O-Rama
- 12- Tappy Taps
- 12- Abe Vigoda
- 12- Goof Balls
- Mosey Lap Around Parking Lot
- 10- Albatross Wings (Fwrd. Arm Circles, Bwrd. Arm Circles, Seal Claps, Overhead Claps)
The Thang
Thang #1
Picnic Table Exercises:
20 Bulgarian Split Squats (each leg)
20 Dips
20 Incline Merkins
Run to the End of the Parking Lot and Back
Rinse and Repeat One More Time
Step Ups with Jump for any remaining
Thang #2
Coupon Stations at Each Corner of Parking Lot:
Station #1- 30 Bicep Curls
Side Shuffle to Station #2
Station #2- 30 Overhead Press
Forward Run to Station #3
Station #3- 30 Good Morning
Carioca to Station #4
Station #4- Bent Over Row
Backward Run to Station #1
Repeat Until 5:55am
Mary
12- Flutter Kicks w/Coupon Overhead (in Cadence)
12- Hello Darling w/Coupon Overhead (in Cadence)
12- LBC (in Cadence)
Plank Hold for One Minute
Circle of Trust
I hope this workout has helped you in some way. If it did then I consider it a success. From the time you got up this morning, maybe you thought to yourself why should I come here when I can do something else that’s more comfortable. Now that you came, I hope you have the answer. Each time you come out here there’s always the opportunity to get better, becoming more disciplined, persevering to the end, trying new things, getting out of your comfort zone, and learning from others.
Besides all the physical benefits, F3 has helped me connect with more guys than I could have ever imagined with the same like-mindedness to want to improve their lives and be able to make a positive difference in the lives of others.
Dismissed with a Prayer
Naked Man Moleskin
I really appreciate you guys and the inspiration and effort you brought here today despite the cold, wind, and snow flurries.