10/22/2022 - Black Panther - 3S2T-Bootcamp

AO: Black Panther

When: 10/22/2022

PAX:

Number of Pax: 15

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Rx


Introduction

To quote @Sir Mix-A-Lot:  “Strength, Speed, Stamina, Physical Toughness, and Mental Toughness…these are meant to be the basis of every F3 workout. We will seek to embrace ALL of them tomorrow at THE Black Panther!”

Warm-O-Rama

Mosey around to the 4 corners of the parking lot and perform one of the following exercises:

 

  • 10 Good Mornings
  • 10 Tappy Taps
  • 10 Abe Vigoda
  • 10 Imperial Walker

The Thang

Counted off the 15 Pax into 3 groups.  Each group will start at either Thang #1, #2, or #3.  After 15 minutes, the groups have a minute to rotate to another Thang.  After 15 minutes, groups rotate again. 

Thang 1– Four corners of the parking lot: 

  • Corner 1– ‘Two-feet Forwards’ Agility Ladder drill and ‘Zig-Zag Forward-Backward Cone drill.  Complete 3 rounds each..  Mosey to Corner 2.
  • Corner 2– Speed Jump Rope- 100 reps.  Mosey to Corner 3.
  • Corner 3- Sandbag Burpee Slams – 10 reps with choice of weight.  Mosey to Corner 4.
  • Corner 4- Macebell Tire Slams – 10 reps per side with choice of weight.  Mosey to Corner 1 

Rinse and repeat as many rounds in 15 minutes.

Thang 2– Pavilion Pax Poker using F3 Exercise Cards.

  • 5 cards are dealt to each Pax
  • Pax with the highest poker hand is the Q for that round.
  • Q can remove one card and arrange in any order.
  • Group performs the four exercises with no rest between exercises.

Rinse and repeat as many rounds in 15 minutes.

Thang 3– Hill Ascent and Descent with Coupon

  • Starting at the base of the hill.  Cusack carry a coupon to the top of the hill. Pause.
  • Reposition the coupon to the front of the body and walk down to the other side.
  • Turn around at the base.  Ascend and descend with the coupon the same way as before.
  • Do not let the coupon touch the ground
  • Do not carry coupon on your shoulder unless you need to modify.

Rinse and repeat as many rounds in 15 minutes.

We returned to the flag with a one-minute combination of plank hold and merkins.

Circle of Trust

In summary, I challenged everyone to identify any weakness they encounter regularly in the 3S2T.  Sign up for some CSAUP events or outside events and start training in those areas you want to improve.  This is what I am doing for F324.  My goal is to improve my mental and physical toughness by staying for the entire 24 hours and doing every other workout.

Naked Man Moleskin

I wanted to incorporate all the five elements of physical training Speed(or quickness), Strength, Stamina, Toughness (physical), and Toughness (mental).  I realize that it is very difficult even with 60 minutes to pull it off effectively.  In the future, it would be better to focus on 2 elements and have more time to get the full effect.

I also appreciate the AAR.  Good comments about the variety of exercises and the equipment I brought from home.  I still need to improve on taking less time explaining the workouts.

Thanks, Toasted Coconut for bringing FNG (Blake), whose new F3 name is Cyclone.

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