11/04/2020 - Black Panther -
AO: Black Panther
When: 11/04/2020
PAX:
Number of Pax: 12
Pax Names: Boxcutter, Brick, DJ Sump Pump, Early Bird, Fargo, Judge Smails, Milton, Paper Tiger, Parks and Rec, Pork Rinds, Small Cakes,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Wine in A Box
Introduction
My AOVQ at Black Panther. Its . . . not close to where I live.
Scouted on Tuesday. Feeling a little gun shy after getting too creative the day before at Iron Lion, so I dug up a older powerlifting Q knowing that none of the PAX there have done it before.
In retrospect signing up for 4 straight Qs (and three AOVQs) the week after Frontline OCR was incredibly stupid. WTF was I thinking. Like . . . . next level stupid. Advil is my new best friend.
Never left the parking lot . . . LFG
Warm-O-Rama
SSH- 15
Abe Vigodas- 10
Grady Corns- 10
Good Mornings- 10
The Thang
THE ONLY THANG
Five major muscle groups to get destroyed. You want distance running and MARY? Wrong workout today . . .
CHEST
10 Offset merkins (hand on coupon, push up, change hands, push up . . .)
10 yards of walking lunges
20 Derkins on Coupon
10 yards of walking lunges
15 each arm (30 total) – Lying single arm coupon chest press (dont drop it on your face)
10 yards of walking lunges
40- “Dark Tower” chest press (holding the coupon upright)
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
SSH waiting for the 6!
ROUND TWO- BACK
10- Coupon hold “Good mornings”
10 yards of walking lunges
20- Lat pulls. (lay on back. Hold coupon above chest. Holding arms straight, lower to ground above your head, then lift back to over chest)
10 yards of walking lunges
15 each arm (30 total)- Single arm coupon rows
10 yards of walking lunges
40- Bent over Rows
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
SSH waiting for the 6!
ROUND THREE- SHOULDERS
10- Front coupon swings to eye level
10 yards of walking lunges
20- Upright rows
10 yards of walking lunges
15 each arm (20 total)- Single arm Penny pincher overhead press
10 yards of walking lunges
40- Overhead press
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
LBCS waiting for the 6!
ROUND FOUR- ARMS
10 – Derkins on the “thin side” . . . similar to diamond merkins
10 yards of walking lunges
10 each arm (20 total) – Single arm curls
10 yards of walking lunges
30- Behind head skull crushers
10 yards of walking lunges
40- Curls
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
LBCS waiting for the 6!
ROUND FIVE- LEGS (like the lunges werent enough?!?!?)
10- “Sit low” Squats. (put your coupon down. Slowly . . . try to sit all the way down on your coupon. These are designed to stretch your legs and improve knee flexibility
10 yards of lunges
20- Goblet Squats
10 yards of lunges
30- Thrusters
10 yards of lunges
40- Hand release squats. (Start in upright position. Squat down and put coupon on the ground. Stand up. Then squat down again and pick up coupon to starting position)
Leave your coupon, Then a 20 yard sprint. Mosey back to coupon
A few minutes left!!
Partner sandbag throws for distance.
Mary . . . . Do mary on your own time
Circle of Trust
The theme was continued from my last CoT and the theme was pain.
Everyone has pain they are going through. Physical, emotional, spiritual, etc. Its painful sometimes to get up ITG and exercise in the cold . . . but we push through. We get hurt emotionally, . . . but we push through. We have crisis’ of faith . . . but we push through. Pain is temporary . . . but glory is forever. So instead of letting your pain dominate you . . push through. Push through for another rep. Push through for that extra gear when running. Instead of wallowing in your pain, use it to strengthen you and push through. Im dying right now with my damn ribs after OCR . . but im pushing through. How are YOU pushing through the pain in your life?
Naked Man Moleskin
So mots of this crew is new to me. I have only posted with Fargo, Parks and Rec and Boxcutter out of the 11 PAX that attended. It was great meeting the westside crew and visiting the lovely state of Iowa.
Looking forward to seeing yall again ITG soon . . .