07/27/2022 - Black Panther - Apparently this is number 300

AO: Black Panther

When: 07/27/2022

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – Bring your COUPON – we’ll use them a lot! Let’s get STRONGER together. HC below. Add your music requests too!”

The night before this workout, Blues Clues messaged me to point out that it would be my 300th post with F3 Naperville. Who knew! I already had the workout planned, but it changed my mindset going into the morning. I showed up early to set-up some cones, a sense of gratitude on my mind.

The clock hit 5:15 AM and it was time to roll.

Welcome to F3…

Warm-O-Rama

We took a little mosey around the parking lot with some stops along the way

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

We grabbed our coupons and took another mosey to the field.

The Thang

Thang 1: Cones had been set-up in the field about 40 yards apart. Do the assigned exercise and then move to the other side as directed. Exercises each round were added to the previous exercises.

  1. Do 20 CURLS and then CUSACK CARRY your coupon; hold plank for the 6
  2.  Add 20 OVERHEAD PRESS and then FARMER CARRY (left hand); hold plank for the 6
  3. Add 20 BENT OVER ROWS and then FARMER CARRY (right hand); hold plank for the 6
  4. Add 20 SWINGS and then MURDER BUNNY; hold plank for the 6
  5. Add 20 CHEST PRESS and then COUPON TOSS to the other side, LUNGE WALK to your coupon after each toss; hold plank for the 6
  6. Add 20 SKULL CRUSHERS and then SPRINT to the other side; hold plank for the 6

30 seconds to STRETCH while I gave directions for the next thang.

Thang 2: Partner Up! Partner 1 starts to FARMER CARRY two coupons towards the playground. Partner 2 does 5 BURPEES and then runs to catch up with partner. Switch roles. Continue this pattern until you reach the playground.

Thang 3: Partner 1 does 5 PULL-UPS while Partner 2 does SHOULDER SHRUGS with two coupons. Switch after Partner 1 does 5 pull-ups. Continue back and forth until Q calls time. Return to the flags with the movement from Thang 2.

Thang 4: Chest Press Ring of Fire. Hold squat in a circle. Each pax bear crawls to the middle of the circle one by one. Do 10 reps of chest press and then Crawl Bear back to your spot.

Mary:

  • LBCs
  • Heel Touches
  • E2K

Circle of Trust

I had been working on thoughts for my CoT, but when Blues Clues messaged me last night to tell me that this would be my 300th post, it changed everything. I find myself with an incredible sense of gratitude today – for F3 Naperville and specifically for the guys that call Black Panther home. While I have not achieved all my goals, I am a better person because of YOU GUYS. I am so thankful for all of you!

Naked Man Moleskin

Grateful for the AAR from the guys at the end of the workout. It can be hard to hear stuff you aren’t doing well, but THAT is how growth happens. I am glad we are working to make this a regular part of our culture.

300 posts in the books, but this is just the beginning.

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