07/30/2021 - Black Panther - “Be a man about it… don’t scream.” – Rip Wheeler
AO: Black Panther
When: 07/30/2021
PAX:
Number of Pax: 5
Pax Names: Dick Cheney, Judge Smails, Milton, Munson, O'Douls,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Judge Smails
Introduction
Pre-blast:
“We’re with the Yellowstone. Nobody’s gonna mess with us.”
Let’s get ready for the weekend. Before you head to Lolla or the beach, we are going to put some work in at the ranch. Come ready to experience a full body beatdown. Wear whatever footwear you feel comfortable in as there won’t be much running, but I guarantee you’ll sweat and your heartrate will be racing. You will need your coupon, your gloves, and your grit to survive this. Drop your HC in the thread below and come ready to defend the Yellowstone.
Earlier this week, Flush posted a workout he did while on vacation in Grand Teton National Park. I thought, dang, that’s a burner. I have a Q coming up. Bingo! I made a few adaptations and was ready to roll…
It was a PERFECT morning for a beatdown. 64*, a slight breeze to keep any gnats away, and dry… I wrote down our thangs in the parking lot as pax started to roll in.
5:15- Disclaimer given. Let’s go!
Warm-O-Rama
Good mornings- 10 IC
Tappy Taps- 10 IC
Abe Vigodas- 10 IC
Nancy Kerrigans- 10 F IC/ 10 R IC
Side Straddle Hops- 25 IC
The Thang
Thang 1
5 Rounds of:
20 Curls
30 Chest Press
20 Bent Over Rows
30 Overhead Press
Capri Lap
Cusack carry coupons over to Thang 2
Thang 2
4 rounds of:
15 Skull Crushers
10 Windshield Wipers (each side = 1/2)
15 Big Boy Sit Ups with coupon
10 Dips
Mosey with coupon to flags for Thang 3
25 merkins IC – 15 second rest
20 merkins IC- 15 second rest
15 merkins IC- 10 second rest
10 merkins IC
6MOM
LBCs- 25 IC
Heel Touches- 25 IC
E2Ks- 25 each knee IC
Flutter Kicks- 25 IC
Boxcutters- 15 IC
6:00: Recover, recover!
Circle of Trust
I finished 75 Hard 25 days ago. Lately I’ve been noticing that I’ve started to slip in a few of the areas I had become disciplined in during 75 Hard. I haven’t been eating as well. Besides posting at F3 in the mornings, I haven’t been doing anything else.
One of former Navy Seal Jocko Willink’s famous lines is: “Discipline equals freedom.” I love this quote, and it is written on a Post-It Note above my desk. Living a disciplined life means then having the freedom to live the life you want to live. I need to make that my focus once again…
Naked Man Moleskin
In the beginning I was disappointed at the low turnout, especially given the weather, but I knew there was a manniversary and a VQ this morning, so I didn’t take it personally. It turns out it was the perfect number to bang out this workout. The Respect Club was well represented, and we all got stronger together.
Until next time,
Judge