04/30/2022 - Black Panther - BLACK PANTHER FAMILY BOOTCAMP
AO: Black Panther
When: 04/30/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: BoySandwich
Introduction
 PREBLAST BLACK PANTHER  
👪 FAMILY BOOTCAMP 🏋🏼
Come join Sir Mix-A-Lot and myself as we take a tour of our great AO. Pearls on a String, rock, paper, merkins and much more will give us the beatdown we’re looking for family style. Bring your 2.0s and M’s as we show them a little taste of what we do every morning. Be ready to work because  don’t get up for easy. We will adjust to the weather in the am, HC below and let’s get it done.
Welcome to F3, open to all men, free of charge. Led in a peer rotating fashion, held outdoors rain or shine. I am not a professional, please modify if necessary. We will end in a COT.

Warm-O-Rama
SSH 20 IC
GOOD MORNING. 10 IC
TAPPY TAPS. 10 IC
ARM CIRCLES FRONT/BACK. 10 IC
GOOF BALLS 20 IC
Head count of 19,
PAX and 2.0s put their coupons off to the side and gathered as a group for Pearls on a String.
The Thang
THANG 1. Pearls on String
PAX started a mosey along the path and we stopped at various locations for exercises.
1st Stop: BEARCRAWL (20 feet) performed 2 Merkins and bearcrawl back to trail.
2nd Stop: LUNG (20 feet) 2 big boy sit-ups, lung back
3rd Stop: ROLL (20 feet) 2 squats, returned back
4 Stop: HOP (20 feet) 2 SSH, hop back
5 Stop: KARAOKE (20 feet) 2 merkins, returned back
Mosey to the base of the hill, south side for thang 2
THANG 2
Bernie Sander to top, 2 burpees, PAX ran down hill and 2.0s rolled down. Repeated Bernie Sanders and rolled down the opposite side. Thang 3 was waiting there for us
THANG 3 ROCK, PAPER, MERKIN
PAX lined in one line (40 yards) across from 2.0s. On go, both sides ran to the middle and hopped rock, paper, and had to perform there (rock, paper, scissor – in the form of their body). Winner did 3 merkins, loser 3 big boys. Tan back to start line and rinsed and repeated for about 10 mins
We then moseyed to the Pavilion for thang 4
THANG 4 DORAS
PAX perform sets of 50 while 2.0s ran around the pavilion. Switch and continued rep count.
Sets: curls, OHP, dips, chest press, merkins
We all then mosey a big lap around parking lot to the flags for Mary.
MARY
LBCS 20IC
HELLO DARLINGS 20IC
SIDE CRUNCHES RIGHT/LEFT. 15 IC
LEG THROW DOWNS 10 OYO
MERKIN RING OF FIRE 2
Announcements
Name O Rama (FNG Bronco’s son,3 Hamburgular
Circle of Trust
I was just so happy to be out here everyone today, I talked about how just a year ago I was 80lbs heavier, cracked hip, couldn’t walk, couldn’t do anything to now the present. Me here writing this right now, what a blessing to be gifted a second chance. And brothers that’s what was explained. Don’t wait for a reality check or a broke hip to make you realize what you got right now. In front of you. This might not hit some, but I know someone out there is on the edge. But take it from me, that waiting will never bring you joy. Making that one decision, will change your life forever. Be grateful in the present and cherish this opportunity we all have been blessed with. Everyone has a story, let’s not wait to write it.
Naked Man Moleskin
Prayers were said for Ukraine and blessing where given out to the Pax and 2.0s and Ms.
Bronco spoke and reiterated how important F3 is. And he made solid points. Just being out here working out, showing our children and Ms what we do, the work, the suck, the weather, everything we do our children are seeing and learning from. Thank you Bronco for that, to hear that and to put it in our ear. We stand for more. Ms wow, thank you for enduring a little bit of the pain we see every morning. You killed it! And a special shout out to the Men from F3 that joined this morning, Bronco, Half Price, Devito, Rx, Parks and Rec, Toasted Coconut, and to my 6 Sir Mix A lot, thank you men for showing me love and coming out.