04/15/2023 - Black Panther - Black Panther Collective Epic Beatdown – Burning 700+ Calories!!

AO: Black Panther

When: 04/15/2023

PAX:

Number of Pax: 18

Pax Names:

DR Names:

Number of FNGS: 1

FNG Names:

QIC: Bob Ross


Introduction

BR requested that All bring Grit, Determination, Stamina and Fortitude.
A FULL Hour, NON-Stop, 700+ Calorie burner — FULL BODY WEIGHT!

Heartfelt KUDOS TO: 

Sir-Mix-a-Lot was our Site Q. Sir Mix covered our 6, brought the Cones & Chalk and Wrote out Sets at Corners 2 & 3 — and then documented ALL via Instagram and Slack.
StandUp provided outstanding Tunes!…and for bringing an FNG, Manuel, Pinot Noir!!
HHGregg Brought the F3 Flag!
Title IX and StandUp for positioning 4 Corner Cones!
Captain who positioned cones at the Base of the Hill!
Powder Puff who chalked out the exercises in the Pavilion

Warm-O-Rama

Warm up –
In cadence

Motivators X10

15 – Abagodas
20 – Merkins
20 – High Knees

The Thang

Thang 1 – 4 Corners of the Parking Lot –
In each corner:
40-Tappy Taps
40- Big boy Sit ups
40-SSH’s
40-Plank Jacks
Alternated Bear Crawl and Lunges to each corner.
BR Cut back to (30) each in Corners 2-4 due to time.

Thang 2 – The Pavilion with Picnic Tables
40 – Dips
30 – Inclined Merkin
20 – Derkins
High Plank and Low Plank

All gathered up in 2 lines &Moseyed around the Hill to the East side to the cones that Captain positioned.

Thang 3 – The Hill & at Base of Hill

Counted off into 3 groups of 6 at the cones positioned at Base of Hill.

While all do the set below, one PAX in each group Bear Crawls Up the Hill & does 5 Merkins at the top, then runs down & the next PAX in the group of 6 goes up.

50 – Merkins
100 – Squats
125 – Mountain Climbers
150 – Jumping Jacks
Added note: We did the above set of exercises in each group – in cadence – rotating leadership.

All gathered back up — 2 lines – Moseyed to Flag – JAILBREAK call-out for the last 200 yards!

6 Minutes of Mary – In Cadence
20 – Boxcutters
20 – Leg Lifts
20 – Heal Touches
20 – Merkins
20 – High Knees
Recover. Recover. It was 8:00AM.

Circle of Trust

We had (1) FNG — StandUp’s Bro in law — From Louisiana – Manuel.  We named him Pinot Noir – courtesy of Rusty’s observation!

All took a knee. BR thanked all for coming.  The Workout exercises and sets were a combination of 4 previous BP Q’s BR had done over the years–going back to 2019!

BR Read from Psalm 15 – “Who can ascend the Mountain of the Lord” — recognizing our own BP Hill.

We all prayed for Jim and Nicole and their Family at Nicole’s passing, Animal House’s M., Hot Box and his Family and All unspoken.

Sir-Mix-A-Lot then led us through our Emergency Protocol Drill for CPR .

Ended with a Picture by the Flag.

Naked Man Moleskin

Am so grateful for F3 Naperville and F3 Nation. BR”s 5+ years in F3 have provided Strength, Brotherhood, Friendships, Fortitude, Stamina, Determination, Fitness and the desire to Live Right, Lead Right and Leave it Right.

Today’s COT was humbling, and we are reminded: He bends down and listens. He hears our prayers and answers them. – Ps 116: 1-2

Thanks to the 17 PAX who came out today to Celebrate Life with Bob Ross!