01/15/2020 - Black Panther - All Pain –no Rain
AO:
When: 01/15/2020
PAX:
Number of Pax: 25
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Captain Underpants
Introduction
The rain never showed up… but a helluva lot of HIM did!
There was lots of chatter as I was finishing chalking up the pavement & other preparations. With such a big group –and with Q-Source happening it was important to stay on schedule, so after a quick disclaimer, we just got to work!
Warm-O-Rama
- 2 Laps around the parking lot
- Abe Vigodas x 15
- Sprinklers x 20
- Side Straddle Hops x 20
The Thang
PAX count off by 3s and split into groups. Three stations were set up –each with its own set of exercises.
12 reps of each exercise at each of the 3 stations, then return to the first station doing 11 reps. Continue rotating at all stations decreasing rep count by 1 each time around.
Station 1
Sandbag Carry around the picnic shelter (1 time around)
Carolina Dry Docks
Bonnie Blairs
Big Boys
Station 2
Dips
Step-Ups
Derkins
Station 3
Coupon Squat Jumps
Coupon Curls
Overhead Coupon Press
6MOM
Dollys x 30
Manatees x 30
American Hammers x 41
Heavenly Father, it’s early, it’s cold… many of us are tired, sore, etc. And yet, you give us corage & hope. Thank you for helping us to push ourselves to be better –to do better –and to lift up and encourage one another to do the same. And thank you for keeping us safe during this intense week of workouts.
Circle of Trust
Heavenly Father, it’s early, it’s cold… many of us are tired, sore, etc. And yet, you give us courage & hope. Thank you for helping us to push ourselves to be better –to do better –and to lift up and encourage one another to do the same. And thank you for keeping us safe during this intense week of workouts.
Naked Man Moleskin
Also God, please help us to show Louisville that F3Naperville is the greatest of all F3 regions! 😉