07/30/2020 - Black Panther - BLACK DIAMOND, RUN, BURPEES, RUN, BURPEES! Get the picture?
AO: Black Panther
When: 07/30/2020
PAX:
Number of Pax: 10
Pax Names: 5-Putt, Appletini, Brick, Captain Underpants, Rudy, Tourniquet, Upchuck, Vern, Woody,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Ukrel
Introduction
THE SCENE: A clear 65ish Degrees with 6 mph winds. Great weather for a good workout today!
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are only suggestions.
Warm-O-Rama
WARM-O-RAMA:
* Deep Lunge Stretch
* SSH (ICx25)
* Hamstring Stretch
The Thang
THANG 1: 1 Mile run with Weighted Vest
PAX ran from Black Panther to the OHS track which was about one mile away. And can’t forget the 1 mile run back.
THANG 2: Run, Burpees, Run, Burpees. Get the picture?
PAX broke off into 2 teams with 5 PAX members per team. We ran a 4 x 800m relay team race. Each HIM ran there leg of the race and after their run they did 10 Burpees. Rinse and Repeat. Goal was to get to 20 laps but time got the better of us and we did around 9 or 10 lops each and about 90 to 100 burpees.
-In the end Appletini, Vern, Tourniquet, Captain Underpants, and 5-Putt won the race. Congrats HIM.
Circle of Trust
6 MoM
No Mary today since Thang 1 and 2 ran long. Please forgive me. We did have enough time for 10 burpees at the end. But we did end up running about 4.4 miles, so not a bad days worth of work.
COUNT-OFF & NAME-O-RAMA:
10 Stellar HIM- Appletini, Rudy, Woody, Vern, UpChuck, 5-Putt, Brick, Tourniquet, Captain Underpants, Urkel (QIC)
CIRCLE OF TRUST:
Prayers went out to 10-Pins Father-in-law who passed a year ago today, for Mr. Miyagi and his continuing fight, and for Appletini’s Aunt June’s passing. Prayers for them and their family.
Naked Man Moleskin
MOLESKIN:
COT
GRIT is essential to make it through life and we need it more now then ever! found the quote below and it just about sums it up.
“To be gritty is to keep putting one foot in front of the other. To be gritty is to hold fast to an interesting and purposeful goal. To be gritty is to invest, day after week after year, in challenging practice. To be gritty is to fall down seven times, and rise eight.”
― Grit: The Power of Passion and Perseverance
We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville and F3 Crossroads!
Did I do that?!
Yes, yes I did!
-Urkel