12/30/2019 - Black Panther - 12/30/19 – Black Panther – Tour of BP with 3 Thangs

AO: Black Panther

When: 12/30/2019

PAX:

Number of Pax: 9

Pax Names: Blowout, DJ Sump Pump, Handy Manny, Milton, Small Cakes, Subprime, Tourniquet, Twilight,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: bedpan


Introduction

It was a windy, chilly morning, with light rain / snow.

Disclaimer:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification
  5. End with a Circle of Trust

Warm-O-Rama

Imperial Walkers x 20 IC
Abe Vigodas x 15 IC
Arm Circles 10 x 2 IC

The Thang

Thang 1

Run from Warm up along path to baseball diamonds.  (do to wet conditions we modified by using the path in between the baseball fields.

  1. 25 Burpees at home plate
    1. Lunge to 1st base
  2. 25 SSH
    1. Bear crawl to 2nd base
  3. 25 Burpees at 2nd base
    1. Lunge to 3rd base
  4. 25 SSH at 3rd base
    1. Bear crawl to home plate
  5. Hold squat till 6, 20 second count down

Thang 2

Run to school

  1. Wall sits for 1 minute
  2. Plank for 1 minute
  3. Repeat

Move to playground (split PAX into two groups)

  1. Chin up till failure or at least 10
  2. 25 Dips
  3. Repeat

Run around the school and back for Mary

Circle of Trust

Mary

  1. V Up sit ups x 20
  2. Side sit up x 10 each side
  3. LBC x 20
  4.  Everyone holds plank, PAX will do 3 merkins and rotate around the circle till everyone has done merkins.

Naked Man Moleskin

How do we stay on track for 2020 and years to come. I ask everyone to contemplate this holiday season what their goals are for 2020 and beyond. Goal setting is such an impactful activity in both your personal and professional life.   The first step is to write your goals down. But to truly make traction and have success you need to review them daily and push to make them a reality. If you need help with accountability, ask an F3 brother to be your support as you create new habits and achieve your goals.

Prayer:

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