10/08/2022 - Black Panther - 75 Hard Celebration Beatdown

AO: Black Panther

When: 10/08/2022

PAX:

Number of Pax: 15

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

10/8/22 BLACK PANTHER

 

🔥🛠🛠🔥 PREBLAST- THE BLACK PANTHER  – 10/8/22 7:00🔥🛠🛠🔥

@channel  BP is THE place to be come 7:00am.  Come help me celebrate my completion of 75 Hard (assuming I don’t trip up today).  Tomorrow’s beatdown will include a good mix of everything.  Come join YHC as we look to 🔥heat🔥up The Black Panther. Come get faster, get stronger, get better.  Come Get Some!  Coupons required.  HC below.

Warm-O-Rama

Warm-up (IC)

  1. SSH (30) 
  2. Abe Vigodas (15)
  3. The Merkin (10)
  4. Tappy Taps (20)
  5. Hillbillies(15)
  6. Arm Circles (10/10)

The Thang

Grab Coupon and mosey to side parking lot.

Thang 1 – 75 Add-Ons

PAX start with 25 reps of instructed exercise, perform instructed movement with coupon to 1st cone, perform 25 reps of same exercise, repeat for all 2 other cones.

Exercises / Movement 

  1. RDL / Lunge Walk with coupon
  2. RDL into Curls / Lunge Walk with coupon – Skipped and went right into #3 due to time.
  3. RDL into Curl Press / Lunge Walk with coupon

Mosey to base of hill by bike path

Thang 2 – Triple Nickel #1

Start at the base of the hill by bike path.

  1. 5 Burpee’s 
  2. Bernie Sanders (backwards run) up to top of hill
  3. 5 Bonnie Blairs (each leg is 1/2)
  4. Run down to base of hill

Repeat 5 Times

Lunge Walk Up Hill

Thang 3 – Triple Nickel #2

Start at the top of the hill facing the school.

  1. 5 Jungle Boi Squats
  2. Run to bottom of the hill
  3. 5 HR Merkins
  4. High Skip (Mario Jump) to top of the hill

Repeat 5 Times 

Mosey to the playground 

Thang 4 – Pull-ups / Hanging Leg Lifts

  1. First 2 PAX perform 10 Pull-ups while other PAX wall sit.  Work down the line until all PAX complete.
  2. First 2 PAX perform 10 Hanging leg lifts while other PAX hold plank.  Work down the line until all PAX complete.

Mosey to the flags for Mary.

Mary (IC)

  1. Flutter Kicks (20)
  2. Pilates 100 (20)

Circle of Trust

CoR:  15 PAX – No FNGs

NoR

Announcements:  Ruck Wars, F3 24

AAR was performed

Closing Remarks and Prayer:

Focus was on 75 Hard – my completion of it the day before, how it was needed to get back on track, create some additional discipline and preparedness.  Shared part of my journey since joining F3.  Not yet where I want to be, but moving in the right direction.

Naked Man Moleskin

A 5-K was being set up on site with a 9am start.  PAX were hopeful that it was for celebrating my completion of 75 Hard.  No such luck.

Mucho mumbblechatter on this crisp morning.  Thang 1 took a lot longer than anticipated so modifications were implemented and the second part of Thang 1 was put on the shelf for another day.  Fingers were cold after Thang 1, but were soon warmed up as we moved to Thang 2.  Hamstrings were getting a good workout today with the 150 RDL and the Bernie Sanders Triple Nickel.  It was a burner, but all PAX survived and many made it out for coffee afterwards.

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