01/22/2020 - Black Panther - 1/22/2020 – BP Burner – Team Work, Bear Crawls, and Reps – and don’t forget the sprints
AO: Black Panther
When: 01/22/2020
PAX:
Number of Pax: 17
Pax Names: Brinks, Dilly Dilly, Lewinsky, Milton, Padre, Parks and Rec, Party Boy, pi 3.14, Pork Rinds, Small Cakes, SoccerMom, Subprime, Thomas Tank Engine, Tigers, Tourniquet, Unlucky,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Vern
Introduction
This was Day 2 of the Vern Burn and his AOVQ – 17 Pax came together in the gloom to get stronger together. Today’s exercise had a combination of running with pace (get those sprints in), parking lot length bear crawls, reps on reps and most importantly peer to peer accountability and support throughout.
Warm-O-Rama
SSH – 30
Arm Circles – 10 (reverse)
Good Mornings- 25
Abe Vigodas- 25
The Thang
The Thang
Thang 1
Split the Pax into 2 groups – Each group completes
Indian Run – 1 lap through the whole parking lot
Inch Worm Bear Crawl – 1 direction
Thang #2
To the Base of the Hill – Hill was still frozen (ice covered_ so we stayed in parking lot
25Curls
25 Chest Press
25 Squats
25 Standing Rows
Total Reps by Set – 100, 80, 60, 40, 20 = 300 total reps
Following all reps of the 4 exercises – sprint length of the parking lot and back
Reduce the number of reps by 5 each set until 0
Circle of Trust
Announcements
Updates – Polar Plunge – Q Source
Prayers
Naked Man Moleskin
Today’s message was focused on comfort zone – how do you challenge yourself to get outside your comfort zone – do something new, take on a new challenge. Whether it be doing your first Q for an F3 workout, attending a new AO, Q’ing an AO away from your home location – or something outside of f3 all together *(in your personal life, career, etc). Challenge yourself to step outside of your comfort zone – this is a rewarding experience that will help you grow as a person and as a leader.