01/08/2021 - Black Panther - Ain’t Nobody Got Time For That

AO: Black Panther

When: 01/08/2021

PAX:

Number of Pax: 9

Pax Names: Boxcutter, Crambone, Early Bird, Half Price, One Bar, Sweeney Todd, The Wedding Planner, Tiny Dancer,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Drago


Introduction

In the PreBlast:
Ain’t Nobody Got Time For That(MABA)! But YOU and DRAGO do! Get your fluffy behinds to Black Panther, bring your COUPONS, and HCs! Ain’t No Excuses!.. SYING!

Good morning!
F3 Principles

Free of charge

Open to all men

Held outdoors, rain or shine, heat or cold

Led by men who participate in the workout in a rotating fashion

End with a Circle of Trust

Disclaimer

I’m not a professional, I don’t know about your injuries. Please modify exercises if needed. Please keep a safe distance in-between to protect each other.

 

Warm-O-Rama

Neck Circles

Shoulder Rotations

Arm Circles

Mid Body Rotations

Motivators starting with 4

 

The Thang

One Thang (3 corners)

1st corner

50 Chest Presses

Run to the pavilion and did 10 Burpees

50 Incline Merkins

Run to the pavilion and did 10 Burpees

50 Overhead Presses

Run to the pavilion and did 10 Burpees

While waiting for the 6 did plank, R/L Arm Ups
Lunged with coupons to the second corner and run a recovery lap around the parking lot

2nd corner

50 Shoulder Shrugs w/ coupons

Run to the pavilion and did 10 Burpees

50 Backrows

Run to the pavilion and did 10 Burpees

50 Wide Curls

Run to the pavilion and did 10 Burpees

While waiting for the 6 did plank, R/L Arm Ups
Lunged with coupons to the third corner and run a recovery lap around the parking lot

3rd corner

25 Narrow Curls

Run to the pavilion and did 10 Burpees

25 Coupon Dips

Run to the pavilion and did 10 Burpees

25 Triceps Extensions (on your six)

Run to the pavilion and did 10 Burpees

While waiting for the 6 did plank, R/L Arm Ups

All PAX finished with 10 Burpees

4 min of Mary

20 American Hammers IC
Regular Plank
Hold Mid Plank
30 seconds stretching on your six

 

 

Circle of Trust

Ain’t Nobody Got Time For That! Me neither! It is hard to convince myself to get out of my comfort zone. To be honest Black Panther is not the closest location for me that I would choose to lead a workout but I’m glad that circumstances pushed me here and I did it. Everyday routines, desire for comfort, and lack of self-confidence stops me from acceleration and seeking what to me looks impossible. I’m glad that I didn’t give up on F3 almost two and a half years ago. At that time I couldn’t run even a mile and after joining this awesome group of HIMS I can run half a marathon and that is beyond my dreams. Thank you all for coming to my AO VQ today.

We prayed for our Country, PAX.

 

 

Naked Man Moleskin

I’m glad that we had a good turnout at the Black Panther location this morning. Boxcutter mentioned that Thursdays are usually low attendance day. I couldn’t do all the planned exercises since I had too much on my books :). Overall we had some nice mumbblechatting regarding the famous meme “Ain’t nobody got time for that”, and all PAX pushed themselves to do MABA 100 burpees challenge.

I’m out.

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