08/13/2022 - Black Panther - Boot Camp- Coupon Cone Drills
AO: Black Panther
When: 08/13/2022
PAX:
Number of Pax: 15
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
We’ll be carrying our coupon at varying positions. We’ll be using our coupon to work the upper, lower and hip-portion of our body. We’ll be doing some running-burpee drills.
Warm-O-Rama
12- Good Mornings IC
12- Tappy-Taps IC
12- Abe Vigoda IC
12- Imperial Walkers IC
Motivators from 7 IC
The Thang
10 Cones were set up on a lined soccer field in two columns of 5. Columns are 50 yards apart. Cones 1,3,5,7,9 made up one column and cones 2,4,6,8,10 made up the other column.
We carry our coupon on our shoulder from an odd number cone to an even number cone walking backward. We then carry our coupon on our shoulder from an even number cone to an odd number cone walking forward.
One round is completed when you get to cone 10. Round two: carry the coupon in front of your body. Round three: carry the coupon overhead. Round 4: carry the coupon at your side.
When carrying the coupon from one cone to the next you will stop and perform one exercise as follows:
Cone #1 GRAVE DIGGERS (12 REPS) Alternate shoulder and hand position. 1 side = 1 rep
Cone #2 SIDE-TO-SIDE MERKINS (12 REPS) One hand on coupon. Alternate side to side. 1 side = 1 rep
Cone #3 GOBLET SQUAT (12 REPS) Hold coupon at chest level. Modify as necessary.
Cone #4 SWINGS (12 REPS). Modification: Straight-Leg Deadlift
Cone #5 HALO (12 REPS). Circle coupon around head then switch direction halfway. Modification: Alternating side to side shoulder press. 1 side = 1 rep
Cone #6 ALTERNATING STANDING LUNGE (12 REPS) Coupon on Shoulder 1 leg = 1 rep Modification: Hold coupon with hands.
Cone #7 SINGLE-LEG ROMANIAN DEADLIFT (RDL) WITH COUPON ROW (12 REPS) Switch leg after 6 reps. Modification: Back foot barely touches ground. Body weight stays on the front leg.
Cone #8 LYING ONE-ARM CHEST PRESS (12 REPS-EACH ARM) Other hand can assist keeping the coupon balanced. Modification: Two Arm Chest Press (24 REPS)
Cone #9 BULGARIAN SPLIT SQUAT (12 REPS). Back foot is on the end
of the coupon. Switch legs after 6 reps. Modification: Coupon is laying flat on ground.
Cone #10 KNEE TO STANDING GET UP (12 REPS). Hold coupon in any position. Alternate right-left/right-left then left-right/left-right. Modification: Don’t use coupon.
Before starting rounds 1-4 you will do the following Burpee Run drill:
START LINE – 1 BURPEE then…
FORWARD RUN TO CONE #2 then 2 BURPEES then BERNIE SANDERS TO START LINE
FORWARD RUN TO CONE #3 then 3 BURPEES then BERNIE SANDERS TO START LINE
FORWARD RUN TO CONE #4 then 4 BURPEES then BERNIE SANDERS TO START LINE
FORWARD RUN TO CONE #5 then 5 BURPEES then BERNIE SANDERS TO START LINE
MARY (about 5 minutes)
High Plank- 60 second hold
15- Flutter Kick with Coupon Overhead
Side Plank Left- 30 second hold
Side Plank Right- 30 second hold
Circle of Trust
One of things I’m just starting to embrace about F3 is that we take turns at leading a workout. Leading a group, however, is not something I have ever embraced or valued enough to overcome the status quo. But, there is another important foundational principle besides leadership that is woven into the F3 fabric and that’s disruption. Leadership is based on disruption. Disruption is defined in our Q Source book as disturbing the status quo. Good leadership promotes disruption.
Our Q-Source book states on page 10 that, “Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest.” Well, I’m beginning to embrace this idea of disruption and hope throughout this next year I can develop more leadership skills to persuade others to embrace the same.
I want to thank a lot of you guys for helping me see that it isn’t in my best interest not to accelerate in shared leadership. Sir Mix? I want to thank you for how you have led this AO. You have really cared about all of us here at Black Panther and helped it to grow over the past year. But, more importantly, you have always exemplified F3’s mission of invigorating male community leadership, not only here but throughout the Naperville region. I know you will continue to disrupt and influence even after you finish serving as Site Q Champion. I look forward to serving as Site Q Champion along with Title IX, Animal House, Sonny Bono, and a few others over the next year in order to continue to fulfill our mission and purpose here at Black Panther, as well as our region.
Ended with prayers for specific Pax and/or their family members.
Naked Man Moleskin
Glad that Toasted Coconut modified due to some knee pain and made it safely through the workout. Enjoyed the way the Pax pushed themselves. They all said it was a good beatdown, but asked if I would shorten the time to explain the workout so they could get started. I could have started the workout and then explained it as we went along. I will try and keep this in mind in the future.