03/16/2023 - Black Panther - Boot Camp: Two Quarter Pounders with Cheese on the Side
AO: Black Panther
When: 03/16/2023
PAX:
Number of Pax: 7
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
This was the first time I used CHEESE (a.k.a 6 lb. bricks) in a workout . Running and doing exercises with bricks in your hands makes things ,well …”very disruptive”.
Warm-O-Rama
12 – Good Morning I.C.
Mosey to Corner #1
12- Tappy Taps I.C.
High Knee Skip to Corner #2
12- Abe Vigoda
Mosey to Corner #3
12- Imperial Walkers I.C.
Toy Soldier Walk /Walking Lunge w/twist (switch half-way) to Corner #4
Motivators (from 7) I.C.
The Thang
Thang #1
Quarter Pounder:
Start at the “Goal Line”
Sprint to 25 yd line. Do 25 Merkins. Back Pedal back to the goal line. Hold for the Six.
Sprint to 50 yard line Do 50 Squats. Back Pedal back to the goal line. Hold for the Six.
Sprint to 75 yd.line. Do 75 Mountain Climbers (1 leg = ½ rep.). Back Pedal back to the goal line. Hold for the Six.
Sprint to 100 yd. line. Do 100 Side Straddle Hops. Back Pedal back to the goal line. Hold for the Six.
Thang #2
Two-Brick Circuit Run with P.T.
Note: Bricks stay in hands for the entire Thang.
Run 200 meters around the parking lot.
Circle up for 10 Jump Squats. (I.C.- Q’s down)
Run 200 meters around the parking lot.
Circle up for 10 Jump Squats and 10 Handwalk to Merkins (I.C.- Q’s down)
Run 200 meters around the parking lot.
Circle up for 10 Jump Squats and 10 Handwalk to Merkins (I.C.- Q’s down), and 10 Grady Corns (I.C. 4 ct.)
Thang #3
Quarter Pounder (Redux):
Start at the “Goal Line”
Sprint to 25 yd line. Do 25 Shoulder Taps (1 shoulder = ½ rep.). Back Pedal back to the goal line. Hold for the Six.
Sprint to 50 yard line Do 50 Standing Lunges (1 leg = ½ rep.). Back Pedal back to the goal line. Hold for the Six.
Sprint to 75 yd.line. Do 75 Squat Thrusters. Back Pedal back to the goal line. Hold for the Six.
Sprint to 100 yd. line. Do 100 Side Straddle Hops. Back Pedal back to the goal line. Hold for the Six.
6 MOM
15- Leg Raises I.C.(4 ct.)
15- Heel Touches I.C.(4 ct.)
15- Freddie Mercury I.C.(4 ct.)
15– Oblique Crunches (ea. side) I.C.(4 ct.)
Circle of Trust
Closed with a prayer.
Naked Man Moleskin
Lots of good mumblechatter. We didn’t finish Thang #3. We got as far as half of the Squat Thrusters. I will plan this workout again and combine Thang #1 and #3 and call it a Double Quarter Pounder.