01/19/2022 - Black Panther - 4 Corner Burnout

AO: Black Panther

When: 01/19/2022

PAX:

Number of Pax: 12

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Munson


Introduction

Welcome to F3 Naperville.  I am Munson and I am your Q for the day. F3 is free, to all men, held rain or shine, peer lead in a rotating fashion, always ending in the circle of trust.  I am not an expert. I do not know your injuries, please modify as necessary.

Warm-O-Rama

Single lap mosey around parking lot/ drop off coupons at stations

Good Mornings

Abe Vigoda’s

Arm Circles

X- Stretches

Motivators from 5

The Thang

 4 Corners

Corner 1:

  • 25 Dips
  • 25 Chest Press
  • 25 Skull Crushers
  • LGB’s until everyone in group is finished/move to next station together

Corner 2:

  • 25 Coupon Swings
  • 25 Curls
  • 25 Rows
  • LGB’s until everyone in group is finished/move to next station together

Corner 3:

  • 25 Overhead Press
  • 25 Merkins
  • 25 Thrusters
  • LGB’s until everyone in group is finished/move to next station together

 

Corner 4:

  • 20 Bonnie Blairs
  • 25 Squats
  • 25 Monkey Humpers
  • LGB’s until everyone in group is finished/move to next station together

 

Mosey from corner 1 to corner 2

Karaoke from corner 2 to corner 3

Side shuffles (switch face halfway) from corner 3 to corner 4

Karaoke from corner 4 to corner 1

 

MARY’s

Coupon crunchies or Flutter Kicks w/Coupon   15 (4) count in Cadence

Leg Swings w/coupon overhead                           15 (4) count in cadence

Reach ups  w/coupon                                             15 (4) count in cadence

Salute side bends w/coupon                                  15 (4) count in cadence

Ring of Fire- planks w/ 2 Burpees

Circle of Trust

This is my first Q since my last 2.0 joined F3. As many of you have heard me through my first couple Q’s, when I poured my heart to you, I wanted them all to join because of how beneficial F3 has been for me.  I knew it would help them as well.  And now they are all here! Kudos boys for hanging out with your Pops. I am fortunate that they all still want to spend time with me even though they have moved on as men. My tip for everyone is to be an example for your 2.0’s so that they want to be around you as well when they get older.  Lead by example so they see you are not just talking the talk but walking the walk.  I hope everyone here can have the same kind of relationships with their 2.0’s as I do with mine. I am very blessed. Aye!

Naked Man Moleskin

Thanks to everyone that came out this morning! I hope you all enjoyed this burnout session. A special thanks to Title IX for holding the 6! Great first day of work as the 6 sir! Also kudos to the F3 Brotherhood who made sure that Title IX was ok after locking his keys in his car.  Smallcakes and RX came through for our brother with trouble.

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