07/22/2020 - Black Panther - A FBA Crusty Morning
AO: Black Panther
When: 07/22/2020
PAX:
Number of Pax: 20
Pax Names: Blowfish, Bobby Fischer, Boxcutter, Brick, Captain Underpants, DJ Sump Pump, Early Bird, Enron, Fargo, Half Price, Handy Manny, Impossible Burger, Lewinsky, Milton, Onesie, Pork Rinds, Thomas Tank Engine, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Parks and Rec
Introduction
Placed my name on the schedule for 7/22 several weeks in advance. There are two days I reserve ASAP, my birthday and my F3 Anniversary date. During a Virtuosity beatdown a few weeks back, Mr. Hankey introduced me to the Burpee, Bonnie Blair, Jump Squat (one of each constituted one rep) exercise. At that time, it did not have a name, at least not a known name. Mr. Hankey gave credit to Rusty for that combo. Soon after it was dubbed the “Crusty BBJ.”
I knew it was a hit immediately because I was gassed after completing multiple Crusty BBJs. I knew that I had to use it at an upcoming Q. TPS Report unleashed it in the gloom on Monday at the Ridge. Luckily, most of the PAX that were at BP were not at the Ridge on Monday.
Several months ago Roach Coach led a beatdown at the Citadel that kicked my butt. It involved burpees and then a run to home plate then a run back out to the warning track for one less burpee. Rinse and repeat 10 to 6 burpees and then merkins 5-1 if I remember correctly. Insert Crusty BBJs 10-1 and you have a new thang.
The preblast advertised an easy workout. Hopefully nobody showed up thinking it was going to be an easy workout.
Warm-O-Rama
I like moving. The guys down south move around from W-O-R.
22 Abe Vigodas because some people were coming hot.
Run to start of trail.
15 Tappy Taps.
Run to where the trails intersect between the baseball diamonds.
15 Goof Balls.
5 Burpees.
Run to end of the trail.
5 Jump Squats.
Run to the warning track of the baseball diamond.
10 Arm Circles (front and back)
The Thang
Thang 1:
10 Crusty BBJs (1 Burpee, 1 Bonnie Blair – each leg 1/2, and 1 Jump Squat) and then run to home plate. Hold for the 6. Rinse and repeat from 10 Crusty BBJs to 1 Crusty BBJ. Lots of running, lots of huffing and puffing. Lots of suck, but so much fun.
Thang 2:
11’2 Big Boys – Run up the hill and Bobby Hurleys – Run back down the hill. Unfortunately, we only had time to make it about halfway through.
3 lines and an Indian Run back to the flags.
Mary:
Heel Touches x 15
Flutter Kicks x 10 (stressing correct form)
Swimmers x 20
American Hammers x 45 (the last five sucked)
Circle of Trust
Naked Man Moleskin
Yesterday I scrolled through some of the words/acronyms on the F3 Lexicon page. Here are some of the highlights for me.
ACCOMPLISHMENT ADRENALINE: Ability to maintain energy throughout a work day due to the extended adrenaline release as a direct result of accomplishing the early morning workout.
We all should be feeling this after kicking some butt this morning!
FBA: Short for Freakin’ BadASS (emphasis on second syllable): any thing, man or circumstance that is all that and a chicken hat.
The beatdown we did was FBA!
GLOOM HORN: A PAX’s hind parts (his six), from which the emission of noxious fumes may result in a scattering of any or all PAX within the Blast Radius. (i.e. The Memphis PAX sounded his Gloom Horn and everyone ran away)
No matter where I go, the gloom horn is in full effect at every AO.
OLD: Those PAX in their 40s.
Damn, this is me and some of you guys.
PICKLE TOE: The use of a minor injury as an excuse to Smart Sack.
Let’s not use this excuse, EVER!
POOPATORIUM: A structure located within or adjacent to an AO that exists solely for “relief” during a workout. Example – The Arsenal is a great AO and has 3 poopatoriums on the grounds.
Black Panther has at least 2 poopatoriums. Make sure you bring baby wipes.