07/21/2021 - Black Panther - 10 Pounds of Pain in a 5 Pound Bag

AO: Black Panther

When: 07/21/2021

PAX:

Number of Pax: 10

Pax Names: Bar Code, Captain Underpants, Crambone, Dick Cheney, Early Bird, Fargo, Flo, Handy Manny, Judge Smails, Munson,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

🔥🛠🔥 PREBLAST- THE BLACK PANTHER – 7/21/21 5:15🔥🛠🔥

@channel  Come join YHC tomorrow morning at THE BLACK PANTHER as we look to cover some ground and kickstart the morning.  Come get faster, get stronger, get better – together.  Come Get Some!  No Coupons needed.  HC below.

I was excited to Q back at The Black Panther.  I laid out the plan to get the most out of our workout, including getting in a fair amount of pull-ups.  I got to the AO early to scout it out before cars started to roll in.  Once 5:15 hit we circled up and started the show.

Welcome and Disclaimer Provided.

Onto WoR.

Warm-O-Rama

Warm-up (IC)

  1. SSH (30) 
  2. Abe Vigodas (15)
  3. Imperial Walkers (20)
  4. Tappy Taps(10)
  5. Arm Circles (10/10)

The Thang

 Thang 1 – Indian Run

Indian Run to far sidewalk across the field (.25 miles).  Perform the following exercises:

  1. Merkins (25)
  2. Squats (25)
  3. BBSU (25)

Hold plank for the 6.

Indian Run back across field to the flags.

Thang 2 – 11’s

Start at the flags and head towards the school.  Lunge Walk 10 steps (each leg = 1/2), do 1 Burpee.  Continue descending Lunge Walk by 1 and ascending Burpees by 1 until 1 Lunge Walk and 10 Burpees.

Mosey to the school and hold Wall Squat for the 6.

Thang 3 – PUBCCW

Partner up.  Partner 1 does 10 pull-ups, while Partner 2 does Bear Crawl 25 yards one way then Crab Walk 25 yards the other direction.  After Partner 1 completes 10 Pull-ups, they relieve Partner 2 and pick up where they left off.  Rinse and repeat for 5 rounds (50 Pull-ups for each PAX)

Thang 4 – Over The Hill

Mosey to base of the hill.  Perform (5) Bobby Hurleys.  Run over hill to other side.  Perform Jungle Boy Squats (Two Scoops) (5).  Rinse and Repeat until Mary (2-3 times).

Mary (IC)

  1. LBCs (30)
  2. Outlaws (20) 
  3. Flutter Kicks (20)
  4. Gas Pumps (20)
  5. Pilates 100 (20)

Circle of Trust

CoR: 10 PAX

Announcements:  See Info Only Channel for Details

NoR

Prayer Requests

Closing Remarks and Prayer

Naked Man Moleskin

This was a nonstop workout.  We focused on getting the most out of our 45 minutes together.  Judge commented that we packed a 90 minute workout into 45 minutes.  I included 50 pull-ups per PAX as part of our beatdown,  and I can say now, writing this almost a week later, I was hurting for a few days – back and shoulders were tight.  Mental note – we need to do more Pull-ups.

Everyone crushed the workout.  Nice work men!  Until next time.

Handy Manny

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