07/09/2022 - Black Panther - Black Panther- Tabata Ultimate Beatdown
AO: Black Panther
When: 07/09/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Animal House
Introduction
It’s Saturday let’s start this weekend off right with some challenge mixed in with some fun.
Bring those 
Bring those 
Bring 
for all surfaces.
We may do some station work, we may move around a bit, we… may… and I MEAN MAY….. have a little fun while we work hard.Are you crazy enough to join Animal House? (bonus points if you can match my epic 
game)
Warm-O-Rama
- Good Mornings (10)
- Abe Vigodas (10)
- Tappy Taps (10)
- Imperial Walkers (20)
- Motivators from 6
The Thang
Coupon Mosey to Softball Field 1.
Pax counted off by 7s. 1, 2, 3… etc determined which station you started at. Modified Tabata. A Pax spends 1 minute doing as many reps as they can OYO. 20 second rest time is spent shuffling to the next station. A total of 14 exercises. Pax started round 1 completing the exercises listed as 1. a their station, for the second round (station 8-14) Pax completed the 2nd exercise listed. Exercise stations rotated, between body weight exercises and coupon exercises to optimize the HIIT factor.
Round 1: Station/Exercise
- Home Plate/ Bobby Hurleys
- 1st Base/ Goblet Squats
- 2nd Base/ Burpees
- 3rd Base/ Bent Over Rows
- Left Field/ Merkins
- Center/ Curls
- Right Fielf/Calf Raises
Round 2: Station/Exercise
- Home Plate/ Coupon Swings
- 1st Base/ Big Big Sit Ups
- 2nd Base/ Skull Crushers
- 3rd Base/ Mountain Climbers
- Left Field/Chest Press
- Center Field/ SSH
- Right Field/ Overhead Press
Cool down was a mosey x2 around the entire perimeter of the softball field
Pax then counted off in 2s for a 10 minute game of Ultimate football
Coupon mosey back to the flags and up the hill 1 time OYO heading back down the hill full Bernie Sanders.
Mary until 6
Heel Touches (20)
LBCs (20)
Freddie Mercury’s (30)
Star Gazers
Circle of Trust
For the circle of trust we convened into a ball of man. Pax was encouraged to take things back to basics and breath. The average breath (which is one of our core involuntary bodily functions) is 4 seconds. 2 for an inhale and 2 for an exhale. Talked with the Pax of how besides the encouragement of the this great group of H.I.M.s when I am looking to push through an exercise I focus on breathing. How sometimes we don’t have 5 minutes to step away and decompress, or don’t give our selves time in a situation and just react, which leads to racing hearts, faster pulses, higher blood pressure. When we are in a situation, focus on that 4 second breath (or a few) to hit the reset button.
No specific requests for prayers. We gave thanks for another beautiful start to another great weekend with solid workout, solid fun and great group of PAX.
Naked Man Moleskin
An overall great morning for my first Saturday post and Q. Damaged Goods EH’d an FNG, with the sweet and extremely fashionable name of Mugatu, fair warning, no Piano Neck Ties were worn while Mugatu was welcomed to the F3 nation ranks.