01/01/2020 - Black Panther - 2020 Pain Stations
AO: Black Panther
When: 01/01/2020
PAX:
Number of Pax: 11
Pax Names: DJ Sump Pump, Elway, Enron, Half Price, Handy Manny, Pi, Pork Rinds, Rusty, Small Cakes, Tourniquet, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
Clear and sunny, 28°, slight breeze
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
High Knee (20)
SSH (20)
Good Mornings (20)
Goof Balls(20)
Arm circles(20) forward and backward
The Thang
“Gauntlet”
Four Stations at each corner of the parking lot and fifth station in the shelter
Station 1. Man Makers (20)
Station 2. Jog with 60lb Logs (one lap)
Station 3. Thrusters. (20)
Station 4. Ropes or Burpees (20)
Lunge walk to shelter
Station 5. Shelter
– Dips (20)
– Derkins (20)
– Dive Bombers (20)
Rinse & Repeat
Circle of Trust
Announcements
-Ragnar training (tab on Q sheet)
-Ruck Wars Jan 17
The Prayer …
Dear Lord, thank you for the ability to get up, the courage to get here and work hard. Thank you for another year. We ask you look over is in 2020 and provide us with strength.
In Jesus’ name we pray, Amen
Naked Man Moleskin
Thank you for joining me this morning men. We just started 2020 off right. F³ is a beginning for some here and it is a journey for others. Don’t give up, don’t quit. Make it like eating and breathing. Make it a lifestyle. Sure there will be days or weeks or months where you feel there’s no progress or setback. Trust me, we’re always stronger together. I need you, the brothers of F³ need you. We feed off the energy and strength of each other.