01/18/2020 - Black Panther - 22’s

AO: Black Panther

When: 01/18/2020

PAX:

Number of Pax: 17

Pax Names: Bob Ross, Bobby Fischer, Captain Underpants, Chop Shop, Double Bogie, Half Price, Handy Manny, Honey Buns, Little Brother Randy, Onions, Parks and Rec, Powderpuff, RoachCoach, Teen Wolf, Urkel, Zima,

DR Names:

Number of FNGS: 1

FNG Names: Teen Wolf

QIC: Pork Rinds


Introduction

Saturday, January 18th 2020

Black Panther Oswego

7:00 – 8:00am

 

Cold and snow/rain mix throughout the workout.  Decided to change the original game plan and we used the pavilion (instead of the hill) after the EC shoveling with help from Parks & Rec.   Thanks again for the sand from your sack………ruck sack that is!

Mother Nature threw me a curve ball this morning and I should have been more prepared.  The workout was a little confusing to the PAX at first but after a second attempt explaining it, I believe we were all back on the same page.

Warm-O-Rama

Abe Vigodas x 15 IC

Forward Arm Circles x 10 IC

Backwards Arm Circles x 10 IC

Motivators starting at 10

The Thang

Only 1 Thang today:

22’s (each group of exercises = 22 reps)

PAX counted off by 2 and split sides in the pavilion.  Side #1 / Side #2.

Each Side had a group of exercises to complete in total reps of 22.

Side #1 had:

  • Coupon Curls / Hop-Overs (Step Ups to modify for safety)
  • Overhead Press with Coupon / Goblet Squats with Coupon
  • Man-Makers (Blockees?) / LBC’S

Side #1 had reps as follows:

  • 20-2
  • 16-6
  • 12-10
  • 8-14
  • 4-18

Side #2 had:

  • Merkins / Squats
  • Big Boy Sit-Ups / Mountain Climbers (each leg is 1/2)
  • Imperial Walkers (each leg is 1/2) / Lunges (each leg is 1/2)

Side #2 had reps as follows:

  • 18-4
  • 14-8
  • 10-12
  • 6-16
  • 2-20

All exercises were OYO.  PAX would complete first set of 22 exercises per designated side, run to the second light post in the parking lot, run back to the pavilion, complete second set of 22 reps of the first set of exercises, run back to the second light post in parking lot and so on until all different reps of 22 were completed for the first grouping of exercises per side.

Example:  Side #2:

18 Merkins / 4 Squats,

run to light pole and back to pavilion,

14 Merkins / 8 Squats,

run,

10 Merkins / 12 Squats,

run,

6 Merkins / 16 Squats,

run,

2 Merkins / 20 Squats,

run,

Then move onto first group of exercises on Side #1 of pavilion.  Rinse and repeat until all 3 groupings of exercises were completed on both sides of the pavilion.

 

6MOM:

Flutter Kicks x 20 IC

Louganis x 10 IC

Captain Thors (1 Big Boy: 4 American Hammers) IC – we got to 5 Big Boys and 20 American Hammers

Duck Jousting for the remainder of time in Mary.  I guess Urkel was the Champion?  Just ask him yourself….

Circle of Trust

Announcements:

Update personal info in Slack and/or Google Drive in case of emergency.

Polar Plunge Feb 29th 2020.  See Tourniquet or Slack 3rd F channel for details.

 

Prayers for Zima’s Brother and Aunt, Coldcuts’ Step-Gradmother, Zima’s nephew Hudson, Divot’s 2.0 Pi’s extended family and anyone else I may have missed all for continued strength and comfort.

Naked Man Moleskin

I am not a man of many words but I wanted to take this opportunity to thank everyone for coming out this week and doing what they could to help the #RiseUpChallenge against F3Louisville.  Whether you posted once, twice or even completed a 7-pack, all efforts were important to not only the challenge but to yourself.  I posted 4 times in one week for the first time since joining F3 in Sept of 2018 and it felt really good to help our team crush the competition!

I also mentioned something that resonates with me constantly as I come out in the gloom.  Chop Shop mentioned this after one of his posts that I will never forget.  Paraphrasing Chop Shop here….”It doesn’t matter the QUANTITY of posts you have completed but what matters is the QUALITY of those posts.  If you come out here in the gloom, give it all you have, EVERY time!”  I try to live by those words not only in the gloom, but in everyday life as a Husband, Father, Son, Friend, Employee, etc.

F3 is becoming more and more a way of life instead of just a place to go and workout a couple times a week.  I am truly appreciative for the opportunity to get up early and post with all you HIM’s and can’t thank you all enough for the support you have not only given to me but to all the men who come out to get better!

Until next time,

Pork Rinds

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