05/31/2023 - Black Panther - Air Ball
AO: Black Panther
When: 05/31/2023
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: O'Houlihan
Introduction
PREBLAST – BLACK PANTHER – BOOT CAMP – WEDNESDAY MAY 31, 2023 @ 5:15am
The NBA Finals are starting so thought I would incorporate a basketball themed thang into the workout. There will be plenty of other stuff as well so get your asses out to BP!!
Coupon
Gloves
Warm-O-Rama
Tappy Taps
Good Morning
Mosey around the park
Motivators (5x)
30 second stretch
The Thang
Thang 1: Partner split squats with 1 partner holding high plank while the other partner placed 1 leg on back of partner holding plank. Did split squats for 1 minute (switching legs after 30 seconds) and then switched positions.
Thang 2: Went to the hill and did a set of 11’s with blockees and big boys.
Thang 3: Went to the basketball court and all men lined up around the 3 pt line. The concept was a minute of work for various exercises (see below). While the men were doing each exercise, 1 PAX would be shooting a 3 pointer. If they made it within the minute, then we would rest for the remainder of time. If they did NOT make the shot in one minute, then the shooter had to do 30 merkins while the rest moved on to the next exercise. The exercises were:
- Curls
- Squat Thrusters
- Plank Jacks
- American Swings
- Side Lunges
- Shoulder Presses
- Goblet Squats
- Coupon Hold in Front
Circle of Trust
Just a message to make sure everyone stays hydrated throughout the day. It’s getting warm and humid out and the more people hydrate, the faster their body will recover.
Said a quick prayer with a shoutout to Title IX as him and his wife are expecting their baby this week.
Naked Man Moleskin
The basketball thang was interesting and we had to adjust based on making/missing the shots too often. The best part was seeing PAX smile while they talked shit to the shooter. I would do this one again but certainly make some modifications to it.
During AAR, it was recommended to have an easier exercise if someone made the 3 pointer and if they missed do a harder exercise. Also mentioned was that the split squats didn’t seem to fit in to the overall theme of the day.
These are both great suggestions that I’ll action for my next Q.