05/11/2023 - Black Panther - Boot Camp- U Pick ‘Em, U Do ‘Em

AO: Black Panther

When: 05/11/2023

PAX:

Number of Pax: 9

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rx


Introduction

No weights for this BootCamp, just bodyweight exercises.  Some work on the hill, on the playground swings, the side of a wall, and the picnic tables.

Warm-O-Rama

12- Good Morning IC

12- Tappy Taps IC

12- Imperial Walkers IC 

Motivators from 7 IC

The Thang

Thang #1:

 

  1. At the base of the hill, one Pax chooses an exercise (and # of reps) for the group to perform OYO.  Next, we Bernie Sanders up the hill and Forward Run down the other side, holding a Plank until the Six is in.
  2. Repeat Step One, but a Pax chooses another exercise (and # of reps) and we stack it on the first exercise- OYO.  Then, Bernie Sanders up and Forward Run down the other side of the hill.
  3. Rinse and repeat, stacking a third exercise on the previous two, then Bernie Sanders up and Forward Run down.
  4. Rinse and repeat, stacking a fourth exercise to the previous three, then Bernie Sanders up and Forward Run down.

 

The exercises performed were Monkey Humpers (10), Merkins (10), Jump Squats (10), and Carolina Dry Dock (10)

 

Run to the playground swings

 

Thang #2:

 

At the playground swings:

 

  1. Perform 10 Suspension Merkins (feet on the seat of the swing, hands on the ground).
  2. Perform 10 Inverted Rows (hands holding the seat of the swing or chains and feet on the ground).
  3. Run to the brick wall next to the playground.  Perform Side Straddle Hops until the Six is in. 
  4. Pax perform Balls to the Wall together for a one minute hold.  Q keeps track of time.
  5. Pax run back to the swings
  6. Perform 10 Pikes (feet on the seat of the swings, hands on the ground).
  7. Perform 10 Hip Bridge to a Leg Curl (feet on the seat of the swings and back on the ground).
  8. Run to the brick wall next to the playground.  Perform Side Straddle Hops until the Six is in.
  9. Pax perform a Wall Sit together for a one minute hold.  Q keeps track of time.
  10. Repeat Steps 1-9 for the desired number of rounds.

 

We performed Steps 1-9, then Steps 1-4 for a second time.

 

Run to the picnic tables in the middle of the four baseball fields.

 

Thang #3:

 

  1. Pax choose any 2 exercises from the list below to be performed at the picnic table.  Pax perform the same 2 exercises OYO.
  2. Bear Crawl 30 yds to first light pole, then Broad Jump back.
  3. Pax Squat Hold until the Six is in.
  4. Pax choose any 3 exercises from the list.  Pax perform the same 3 exercises OYO.
  5. Crab Walk 30 yards to the first light pole, then Broad Jump back.
  6. Pax Squat Hold until the Six is in.
  7. Pax choose any 4 exercises from the list.  Pax perform the same 4 exercises OYO.
  8. Bear Crawl 30 yds to first light pole, then Broad Jump back.

 

  • Irkins with a push-off (10)
  • Dips (12)
  • Step-Ups (15 total)
  • Box Jumps (10)
  • Knees to Chest on the table (12)
  • Bulgarian Split Squats (10 per leg)
  • Box Pistol Squats (10 per leg)

 

We performed all of the above exercises at least one time.

 

Mosey back the Shovel Flag for 6MOM

 

6MOM:

 

15- Flutter Kicks 4ct. iC

15- Heel Touches 4ct. IC

15- Freddie Mercury 4ct. IC

15 (ea side).- Oblique Crunches 4ct. IC

Circle of Trust

Whenever I Q it kind of resets my thinking and gets me to examine how I am doing in terms of Getting Right and Living Right.  It gives me joy when I plan a workout because at the heart of  leading a workout is serving others.  I want the workout to push Pax in a disruptive way and challenge their Status Quo.  I want to take that same joy and serve others whenever and wherever the opportunity arises.

Naked Man Moleskin

It was great to see 8 Pax show up today.  As a result of watching the clock, we were able to get in a lot of work done and still have time for Mary.

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