01/23/2021 - Black Panther - B.L.I.M.P.muda Triangle Bear Trap

AO: Black Panther

When: 01/23/2021

PAX:

Number of Pax: 9

Pax Names: Captain Underpants, Cousin Eddie, DJ Sump Pump, Dos Equis, Flo, Handy Manny, Judge Smails, O'Douls, Pork Rinds,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Cousin Eddie


Introduction

MABA – yes, there will be burpees.  I hate burpees.  One of the reasons I took on this challenge is because I want to be better at them.  Join me in this journey.

HC in the thread.

The Scene:  Cold! Ice cold due to already going through a bootcamp at Outpost earlier.  Good thing I always bring another face mask and another pair of gloves when I Double Tap.  Luckily there was no wind.  I pulled into the Black Panther parking lot at 6:30am, set up some cones and then stayed in my car until 6:55am.  Pork Rinds and Cap had done some EC running.  They were warm.  Time to warm up the rest of the PAX.

Welcome & Disclaimer

F3 is:

Free

Open to ALL men, 

Peer led in a rotating fashion

Held outdoors rain or shine, heat or cold.  

Ends in a Circle of Trust

I am not a professional.  You are here of your own free will.  I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed.  Maintain 15 feet between you and the next guy at all times.  In cadence (IC) is the rhythm in between each rep or the body movement between each rep.

Warm-O-Rama

Bulgarian Ball Busters (straight count x 10 each leg) – Reverse lunge ending with a sharp knee-up

Moroccan Nightclub (IC – 4 count x 25)

Trunk rotation (IC – 4 count x 10 each direction)

At this point, Pork Rinds said it was 8 o’clock saying this is how they roll out west.  LOL.  Always the kidder.  Time to mosey over to the field where I had set up 3 cones in a triangle formation.

The Thang

THANG 1 B.L.I.M.P muda Triangle

3 cones

5 Burpees

10 Lunges each leg is 1

15 Imperial Walkers (IC – 4 count)

20 Merkins

25 Plank Jacks

Bear crawl to next cone

Double the reps (start with 10 and then increase by 10)

Crab walk to next cone

Triple the reps (start with 15 and then increase by 15)

Broad jump back to start

For those keeping track, that was 30 burpees for MABA.  Collect the cones and mosey back to parking lot for THANG 2 Bearpees

Line up PAX.  One burpee, bear crawl 3 parking spots, One burpee, bear crawl 3 spots (x 5), increase to 2 burpees, bear crawl 3 spots (x 5), increase to 3 burpees, bear crawl 3 spots (x 5), increase to 4 burpees, bear crawl 3 spots (x 5), increase to 5 burpees, bear crawl 3 spots (x 5) – OYO, keep track of burpee count (5 + 10 + 15 + 20 + 25 = 75). If you finish, see where the guy next to you is at and help him finish.  O’Douls had lost count, that’s ok, it’s his first week.  I’ll give him a pass this time.  Next time, I’m at Black Panther though…..

DJ Sump Pump didn’t quit.  That’s what matters.  When we pick up the 6, we work WITH the 6 to finish.  We don’t do reps FOR the 6.  We finished with time for

Mary

Austin Ass Kickers – 4 count x 15 – plank, extend left leg and right arm out (1), down(2), extend right leg and left arm out (3), down (count)

Australian Snow Angels – 4 count x 10 – on your 12, lift arms and legs off the ground, angel motions in cadence

Blades of Steel – 4 count x 10

1 minute to go… LBC’s to 8am (or according to YHC until 6), that got a laugh.

Recover, Recover

Circle of Trust

Announcements

Make America Burpee Again, month of January, 100 Burpees per day for 31 days

Check out the info only no chatter channel on slack.  Pork Rinds announced a bunch of stuff.

1/31/21 – EC Ruck 6am Dark Tower – in honor of Noonan

Get on the homebound services channel.  Lots of great things happening over there.  YHC did his first delivery yesterday for a family up north.  While it was a bit of a drive, the process couldn’t have been easier and honestly, the long drive benefited my mental state as much as the food from the pantry will benefit the family to whom I delivered.  It’s a win-win.

Prayers

Prayers for Carmen San Diego’s family, especially his mother.

Parks and Rec and his family

Ronda Rousey and his family

COT Poutine had recited this poem from Rudyard Kipling a week or so ago and it stuck with me.

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!  

I asked for a moment of silence for everyone to pray to whomever they pray too then thanked God for a beautiful morning.

Naked Man Moleskin

I forgot to ask for an AAR before the workout and after.  One of the things I like to do is re-run previous workouts after utilizing the AAR’s to make them better.  For this one, as an example, I took out the Burpee Mile warmup and modified the reps and cadence of the bearpees.  I took the concept of the bearmuda triangle and flipped it on its head a little.

Best site Q, Pork Rinds, had the best quote, “Cousin Eddie doesn’t disappoint.  He always has some animal bullshit when he comes to Black Panther.”

I definitely always have the bullshit.

Peace,

Cousin Eddie.

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