06/30/2021 - Black Panther - 36 Trips Around the Sun
AO: Black Panther
When: 06/30/2021
PAX:
Number of Pax: 11
Pax Names: Bar Code, Captain Underpants, Crambone, DJ Sump Pump, Handy Manny, Hurley, Judge Smails, Munson, Sir Mix-A-Lot, Subway, Tigers,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Pre-Blast: “Time to celebrate my 36 trips around the sun. This “party” will include lifting heavy stuff over and over again. We’ll move a bit in the parking lot too. COUPONS REQUIRED.”
I definitely wanted to start my birthday off right – with a Q with some great HIM at Black Panther.
Warm-O-Rama
- Good Mornings – 10 IC
- Arm Circles – 10 IC x2
- SSHs – 36 IC
- Tappy Taps – 10 IC
- 60 seconds of stretching OYO
The Thang
Thang 1: PAVILION
Climbing down the ladder! Complete a series of 7 exercises. First round is 10 reps for each exercise. Once completed, wall sit until the 6 is in. Second round is 9 reps for each exercise, etc. This equals out to 385 total reps once it was all over.
- Curls
- Thrusters
- Rows
- Coupon Lunges
- Swings
- Skull Crushers
- Chest Press
Thang 2: PARKING LOT
Plank/Merkin Inchworm. Pax lined up head to foot in plank position. The last person in light gets up, runs to the front, does 5 merkins, then continues to hold plank. The next person continues this process (like an Indian Run). Move across the parking lot, then mosey back to the flags for Mary.
Mary:
- LBCs – 36 IC
- Heel Touchers – 36 IC
- Flutter Kicks – 10 IC
- Big Boys – 10 on Site Q’s call
- Star Gazers (45 seconds) – well deserved!
Circle of Trust
As I start a new year of my life, and another trip around the sun, I’m reflecting a lot on the past year. A lot has happened…a career change, family struggles, and a mental health crisis that nearly included a suicide attempt. I am grateful for F3. It came into my life right when I needed it (Thanks Brick!). I thought I was going to die at that first beatdown, but I’m still here! I am thankful for the F3 principle of not leaving a man where you found them. I am a different person today. Perfect? No…but always trying to move forward. I am grateful to the men who have been there for me – to push me harder in my physical health, but also supporting me day in and day out in all areas of life. Special shoutout to my Black Panther and Virtuosity brothers… I am different because of F3. I’m sure others have stories like this. Let’s never forget to support each other, and I’m challenged to share it with others too!
Naked Man Moleskin
A few special THANKS to include after this workout…
- Thanks Judge Smails for having my 6
- Thanks Subway for traveling out west for my birthday Q
- Thanks Cap, Subway, Hurley, and Handy Manny for a great coffeeteria afterwards
Let’s see what happens in the year ahead! Always moving forward!