02/25/2023 - Black Panther - 3 Thangs on a Saturday at THE BP
AO: Black Panther
When: 02/25/2023
PAX:
Number of Pax: 23
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: T-Dub (Training Wheels)
Introduction
Pre Blast – THE Black Panther
Saturday 2/25/23
0700
Nothing like a Saturday morning at THE Black Panther!
Warm-O-Rama
Tappy Taps - 12 Motivators from 7 Mosey Around the Parking lot Abe Vigodas - 12 Arm Circles 10 forward, 10 Reverse
The Thang
Thang 1: Bear Mountain Merkins Start at the base, bear crawl half way up hill. 5 Merkins/Shoulder Taps at each postion. Uphill, Side hill, Down hill, Alt Side hill. Reverse bear crawl down 10 seal claps or until 6 is in. Alternate Merkins and Shoulder Taps, complete 5 rounds Mosey around hill back to Pavillion. Thang 2: In Cadence Coupon Work 20 Curls 20 Skull Crushers 20 Rows x4
Mosey around Pavillion 20 Chest Press 20 Dips 20 Overhead Press x4 Thang 3: 11s on the Basketball Court Burpees—>Carolina Dry Docks Mary: Medicine Ball Work Form 2 lines, feet facing each other. Do a big boy while tossing the ball across at the next Pax top of the movement. Pax with the ball calls the up. Rinse and repeat Form one line, with ~2’ between, on 6 with feet up like Am Ham. Toss the ball to the Pax next in line
Circle of Trust
Yesterday at Q Source we talked about things that can cause deceleration with our fitness. Something that came to my mind was our egos. There are times we don’t do something hard or new to protect our ego. We’d rather not even try than to fail and face the hard reality of a shortcoming. I encourage all Pax to find something that scares them a little, whether it’s fitness, work or personal and go for it. You can’t find your limits without some failure. Prayers for Ringo, Boy Sandwich.
Naked Man Moleskin
I was really happy with how this workout turned out. I had a trail race planned later in the day, so I kept the leg work light and focused on the upper body. Thang 2 was designed to work on my cadence skills, as that was part of the AAR of my last Q. I had a lot more Pax than I expected, but all in all it went well. I wasn’t nervous and was able to be in the moment during the Q. I had great support and positive feedback during and after the workout. Special thanks to RX for his site Q duties.