05/25/2022 - Black Panther - Bear down Black Panther

AO: Black Panther

When: 05/25/2022

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Munson


Introduction

Welcome to F3 Naperville.  I am Munson and I am your Q for the day. F3 is free, to all men, held rain or shine, peer lead in a rotating fashion, always ending in the circle of trust.  I am not an expert. I do not know your injuries, please modify as necessary

Warm-O-Rama

1-Lap Mosey around parking lot

Good Mornings

Abe Vigoda’s

Arm Circles

X- Stretches

Motivators from 6

The Thang

 

Thang 1

20 Curls/ 20 OH Press / hold squat until 6 is done

Bear crawl from cone 1 to cone 2

20 Bonnie Blairs / 20 Squats / hold squat until 6 is done

Bear crawl from cone 2 to cone 3

20 Merkins / 20 Big Boys / hold squat until 6 is done

Bear crawl from cone 3 to cone 4

20 Reverse Lunges / 20 Monkey Humpers / hold squat until 6 is done

Run to last cone

SSH’s until 6 arrives at last cone

Run back to cone 4 and complete same exercises until back to cone 1

 

Thang 2

Bernie Sanders to top of hill

5 Bobby Hurley’s

Run back down

(Repeat 2 times)

 

MARY’s

Flutter Kicks w/Coupon                                         15 (4) count in Cadence

Leg Swings w/coupon overhead                           15 (4) count in cadence

Hello Darlings w/coupon overhead                      15 (4) count in cadence

Salute side bends w/coupon                                  15 (4) count in cadence

LBC’s                                                                            25 (4) count in cadence

Elbow to knee crunchies                                          15 (4) count in cadence

Ring of Fire- planks w/ 1 Merkin

19 Burpee’s to honor the fallen in Texas

Circle of Trust

Thanks everyone that came out today. I had a message planned about consistency today but with yesterday’s tragedy in Texas I feel it’s appropriate to honor the innocent people who were taken to soon from their families and communities. I asked for a moment of silence to honor the fallen and ended in a prayer to support their families and the community who will wake up today dealing with grief and sorrow.

Naked Man Moleskin

Thanks to all that came out to embrace the suck today. BoySandwich, Judge Smails, Crambone, Milton, Hot for Teacher, Damaged Goods, Animal House, Sir Mix Alot, RX and a special thanks to my guy, Title IX! Great job covering my 6 brother. We all got better today fellas!

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