01/05/2023 - Black Panther - Boot Camp (EMOM/Chiabatta)

AO: Black Panther

When: 01/05/2023

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rx


Introduction

This was an action-packed beatdown that included 100 merkins, 100 chest presses, and 500 meters of sprints.  We just beat the snow, so nobody slipped on the pavement.  The remainder was Ciabatta (aka. Tabata), four exercises incorporating coupon, bodyweight, isometric, and plyometric.  We finished with 5 minutes of Mary.  Thanks Ringo for being the six in spite of a previous injury to your thumb.

Warm-O-Rama

Mosey to Corner 1…Good Mornings- 12 

High Knee Skip to Corner 2.   Tappy Taps-12 

Mosey to Corner 3….Abe Vigoda- 12 

Frankensteins and Butt Kicks to Corner 4….Mountain Climbers 12

The Thang

Thang 1 

EMOM- Every 1 minute for 10 minutes

 1. 50 Meter Sprint / 20 Merkins

 2. 50 Meter Sprint / 20 Lying Chest Press with Coupon

Alternate between 1 and 2.

Thang 2 

CIABATTA-

8 rounds- 20 seconds work /10 seconds rest- for the following 4 exercises:

  1. Coupon Swings
  2. Mountain Climbers                                                                                                                                                       Take a break and mosey around parking lot, then take coupon and mosey to pavilion.
  3. Coupon Goblet Squats
  4. Wall Sit with knees bent 90 degree.  During 10 sec. rest do Jump Squats or High Knee Sprint in place.

Mary:

IC Leg Raises 15 

IC Heel Touches 15 

IC Freddie Mercury 15 

IC Oblique Crunches 15 each side 

Circle of Trust

CoT was on the importance of recognizing we all have “blind spots” (the hardwired gaps in our nature that we cannot protect without help).  It’s important not only to recognize them but to have an effective Shield Lock to provide mutual Accountability.  Without help, we’ll fool ourselves into thinking we can manage our blind spots on our own and this will only impede our movement in our daily mission as HIMs.

Naked Man Moleskin

Tabata seems easy because you work for 20 seconds and rest for 10 seconds.  By the time you get halfway (4 /8 rounds) you feel gassed and have to push hard to get through the last half.  Great workout to incorporate  physical and mental toughness.

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