11/19/2022 - Two Wolves - Black Panther and the White Wolf – Part 1

AO: Two Wolves

When: 11/19/2022

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

So One Eye Willy and I had this idea to plan and intentional “double tap” of Qs on a Saturday morning. Workouts that would complement each other and showcase our favorite AOs – Two Wolves and Black Panther. I led Part 1 of this workout. Look for One Eye’s backblast for Part 2.

Preblast – “Join YHC for PART ONE of a special edition “double tap” Saturday workout. We’ll kickoff the morning at Two Wolves and get the legs moving – cause the legs feed the wolf, after all. We’ll need a RUCK for every two pax that HC, so if you can provide one please let me know.”

It was a dark and cold morning at Two Wolves. Pax enjoyed the warmth of their cars until the last minute or so – but the clock hit 5:15 and it was time roll!

 

Warm-O-Rama

  • Motivators
  • Tappy Taps
  • Abe Vigodas
  • Stretches

The Thang

Thang 1: Pearls on a String

A little mosey around the AO with stops for exercises. At each stop we added on exercises. Pax were assigned to lead the count for each exercise (10 reps each)

  • Squats
  • Plank Jacks and Squats
  • Bonnie Blairs, Plank Jacks, and Squats
  • Flutter Kicks, Bonnie Blairs, Plank Jacks, and Squats

Thang 2: Hilltop DORA

Partner up! Partner 1 started on a series of exercises while Partner 2 rucked down the steps and back up the hill. Switch roles and continue this pattern until all exercises were completed.

  • 100 Step Ups
  • 200 Squats
  • 300 Calf Raises

Thang 3: Pearls on a String

Same mosey around the AO with stops for exercises, but reversed. Due to time we just did one exercise at each stop. Same pax were assigned to lead the exercises.

  • Flutter Kicks
  • Bonnie Blairs
  • Plank Jacks
  • Squats

Mary:

  • LBCs
  • Heel Touches
  • Big Boys

Circle of Trust

Grateful to the brotherhood of F3. This “double tap” workout started as a random idea I sent to One Eye Willy…and he was quick to respond in support! It was just a reflection of what do in F3. I can look around the circle and see guys who have supported me and pushed me. I am grateful for these friendships. Thank you for pushing me to do things that seemed impossible not too long ago. Continue to rely on one another!

F3 is not a religious organization, but we look a moment to pray and center ourselves for the day ahead.

Naked Man Moleskin

Let’s get nerdy for a moment – you may be familiar with the Marvel superhero “Black Panther.” Well this character has an adopted brother who takes on the title of “The White Wolf.” Two men from different parents, different paths in life, who become brothers and a shared purpose. This is the perfect inspiration for this double tap workout with One Eye Willy. And yeah, it fits the AO names well too.

Until next time – keep up the fight!

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