01/11/2023 - Black Panther - AMRAPs & Old School Hip Hop

AO: Black Panther

When: 01/11/2023

PAX:

Number of Pax: 10

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “Some have dubbed this “All Star Week” at THE Black Panther, so join YHC as the fun continues. Bring your COUPON. Headlamp encouraged. We’ll get stronger together!”

Arrived at the parking lot a few minutes before 5am. Parks & Rec – like a true HIM – was already off somewhere probably on his second marathon of the morning. Minimal set-up required for this beatdown, so I threw down some cones, checked Slack for HC updates, and had a few minutes to get my mind right.

Title IX was an excellent Site Q and provided us with a great old school hip hop playlist for the morning.

When the clock hit 5:15, I introduced myself, the Core Principles were shared, the Disclaimer was given, the Mission was articulated, and the Credo was proclaimed.

Let’s get to work!

 

Warm-O-Rama

  • Imperial Walkers
  • Good Mornings
  • Arm Circles
  • Side Straddle Hops
  • Stretching

The Thang

Thang 1: Parking Lot Ladder (cones set-up 10 yards apart)

Partner up! Partner 1 farmer carries 2 coupons to the first set of cones, and runs back. Partner 2 runs to the coupons, farmer carries them to the next set of cones, and runs back. Continue this pattern down the parking lot. When you are waiting for your partner, do side straddle hops.

Thang 2: AMRAPs (in the field)

A series of different 5-minute AMRAPs

  1. 2 Burpees & 2 Coupon Swings. Run to the cone and back (50 yard away). Add 2 burpees and 2 swings each round.
  2. 10 Big Boy Sit Ups & 15 Plank Jacks. Side Shuffle to the cone and back.
  3. 10 Overhead Press & 15 Incline Merkins on the Coupon. Run to the cone and back.
  4. 10 Curls & 15 Goblet Squats. Run to the top of the small hill and back.
  5. 2 Burpees & 2 Bent Over Rows. Run to the cone and back. Add 2 burpees and 2 rows each round.

Grab your coupon and return to the flag.

Mary:

  • LBCs – 15
  • E2K – 10 (x2)
  • LBCs – 15
  • Heel Touches – 10
  • Big Boys – OYO till 0600

Recover. Recover.

Circle of Trust

A count was taken (10). Announcements were given. The BAG OF FUN prize was awarded to Doctor Feel Good. Name-O-Rama was completed. Gotta always love a Wednesday at THE Black Panther!

CoT – In preparation for this workout, I asked Title IX to take a special approach to his call outs he has become so famous for. I asked him to focus on call outs to guys we have not seen in awhile. Now – do I expect guys to suddenly see a Slack notification and show up for the first time in months? Probably not. But I wanted to keep these guys at the forefront of our minds.

It can be easy to let relationships fall through the cracks. We’re busy. Life circumstances get in the way. Sometimes there are people we need to distance ourselves from in life, but that’s not what I’m talking about. I’m talking about losing touch with guys who matter to us. They need us and we need them.

This has been on my mind lately when it comes to friends I have, and I know it carries over into F3. We need to be more intentional about staying connected with guys who fall through the cracks. I know what my life was like without this brotherhood. I don’t want anyone to go through life that way. Let’s all be more intentional about finding ways to reconnect with those guys we’ve lost touch with.

Pax were invited to close in prayer with me.

Naked Man Moleskin

Parks & Rec has an IMPRESSIVE knowledge of old school hip hop. Seriously!

 

Until next time – keep up the fight!

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