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.