07/10/2021 - Black Panther - BILLY MADISON

AO: Black Panther

When: 07/10/2021

PAX:

Number of Pax: 7

Pax Names: Boxcutter, Early Bird, Half Price, Handy Manny, Lewinsky, Sir Mix-A-Lot, Sosa,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Pre-Blast: “You could sleep in tomorrow, OR you could keep accelerating and join me for a BILLY MADISON workout out west at Black Panther. It’s time to go back to school, back to school! Look it up in the Exicon if you want a preview. Coupons required!”

I like leading workouts that build on themselves – adding reps or movements as we go – so when I found BILLY MADISON on the Exicon, I knew it was perfect.

Rolled into BP at 6:45 (God bless these later starts on Saturdays). Beautiful weather. Time to get to work!

Warm-O-Rama

Welcome / F3 Principles / Disclaimer

We did a mosey around the parking lot with a few stops along the way.

  1. Arm Circles – 10 IC x2
  2. SSHs – 10 IC
  3. Good Mornings – 10 IC
  4. Imperial Walkers – 10 IC

The Thang

Its was time to go BACK TO SCHOOL with BILLY MADISON. 12 exercises (12 grades) with 12 reps in order to graduate. Each grade also included a run to the end of the parking lot and back.

Kindergarten – Run

1st Grade – Curls + Run

2nd Grade – Curls + SSHs + Run

3rd Grade – Curls + SSHs + Rows + Run

4th Grade – Curls + SSHs + Rows + Jump Squats + Run

5th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Run

6th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Run

7th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Coupon Lunges + Run

8th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Coupon Lunges + Merkins + Run

9th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Coupon Lunges + Merkins + Swings + Run

10th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Coupon Lunges + Merkins + Swings + Big Boys + Run

11th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Coupon Lunges + Merkins + Swings + Big Boys + Chest Press + Run

10th Grade – Curls + SSHs + Rows + Jump Squats + Overhead Press + Mt Climbers + Coupon Lunges + Merkins + Swings + Big Boys + Chest Press + Burpees + Run

All pax graduated with time to spare – so we moved to the pavilion to do some 11’s. Squats and picnic table step ups.

MARY:

  • LBCs – 30 IC
  • Heel Touches – 20 IC
  • Flutter Kicks – 10 IC
  • Star Gazers

Circle of Trust

Count-O-Rama (7)

Announcements – Thanks Boxcutter!

Name-O-Rama

 

What are you willing to fight for? Maybe you have a goal you want to achieve, or a project that needs to be done, but its an uphill battle – fight for it! Whether in health, at work, or in our personal lives – fight for what you care about. Fight for what matters most. Dont run from the scary stuff. Keep on fighting. The best things in life are worth fighting for.

Naked Man Moleskin

Great morning at Black Panther. Thanks Boxcutter for the 6 – a true HIM.

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