02/04/2023 - Black Panther - 3 yr Manniversary
AO: Black Panther
When: 02/04/2023
PAX:
Number of Pax: 22
Pax Names:
DR Names:
Number of FNGS:
FNG Names:
QIC: Fargo
Introduction
3 years ago my guy brick brought me out for the first time. Am I better than I was back then? Yes! Can I get better? Hell yes! Come join me tomorrow as we all get better together!
Keep your coupons at home. We won’t need them. We will be on pavement
Warm-O-Rama
Warm o Rama
Run to other parking lot:
Motivators from 7
Abe vigotas 15
Other lot:
Tappy taps 15
Arm circles 10
Flags:
Imperial walkers 20
The Thang
Thang 1
Small lot:
Long parts are lunges
Short parts are bear crawls
4 corners
50 merkins
50 mountain climbers
50 Grady corns
50 squats
Thang 2-run to school lot
Burpee mile
15 burpees, run the 1/4 loop.
Repeat total of 4 times
Thang 3- if time
1,3,5 to 10,30,50
1: jump squat Bonnie Blair’s
3: big boys
5: Grady corn
Bernie out, run back. Multiply by 2. Then 3 and so on until 10.
Circle of Trust
A lot has changed these last 3 years. A lot of that change was outside of my control. Just think about COVID for example. But what is more exciting to me is to think about how much I have grown. And F3 has really been a catalyst for that growth.
End it with a quote
‘Change in inevitable, growth is optional.’
Naked Man Moleskin
Learned that multiplication is not a good thing to include in a beatdown.