06/22/2022 - Black Panther - Boot Camp- Using F3 Deck of Cards
AO: Black Panther
When: 06/22/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
Using the F3 EXERCISE CARDS (a.k.a Deck of Death) and the stations at the FOUR CORNERS of the parking lot, we’ll keep on moving based on what exercise cards we randomly select.
= Core Exercises (Station #1)
= Upper Body Exercises (Station #2)
= Cardio Exercises (Station #3)
= Legs Exercises (Station #4)
Warm-O-Rama
12- Good Mornings
12- Tappy Taps
12- Abe Vigoda
12- Imperial Walkers
Motivators from 7
The Thang
We are going to stay together as a group and perform as many exercises as we can until 6 am.
There are four stations (cones) at each corner of the parking lot, and at each station there are playing cards from a standard deck of cards.
Someone will draw a card and it’ll have the name of an exercise printed on it. If it’s a club card we will move to station #1 and do the exercise there. If it’s a diamond, we will move to station #2. If it’s a heart, we move to station #3. And, if it is a spade card, we will move to station #4.
The number of reps will be determined as follows: if it’s a number card we’ll add ten to that number, if it’s a royal card we’ll do 25 reps, and if it’s an Ace we’ll do 100 reps.
Some exercises will require coupons or using the picnic tables or performing the exercise for a certain distance. I’ll give you more instructions when we draw those cards.
When you are done performing an exercise, hold a plank or squat position until everyone else has completed the exercise.
When we move from one station to another we’ll usually mosey unless I tell you otherwise.
Circle of Trust
I wanted to give you guys an update on my journey with F3 since I started last December. I’ve been posting at least 3 or 4 times a week, mainly here at Black Panther. I’ve attended the January Memorial Convergence, the Celtic Classic, Lincoln Games, and other 2nd-F and 3-rd F opportunities, and occasionally Q-Source. Most recently, I became the Site Q on Thursday here at Black Panther.
But the one thing I haven’t been participating in is leading the workouts. I think the main reason was my lack of confidence and being overly concerned about what others would think about me. This has been a personal Jester of mine for most of my life.
As a result, this is only the 4th time I’ve Q’ed since the time I joined F3. But, I want to get over any obstacles that would keep me from accelerating in this area.
I am starting to realize that the benefits of leading a workout can far exceed any fears or shortcomings I think I might have. It can only strengthen me and help me to become a high impact man.
Even getting to this point hasn’t been easy. I realized I had to seriously address this fear issue head on. I had to figure out how to change the thoughts and images that were in my head that were causing me so much paralyzing fear. I even reached out to a counselor for his perspective on this issue, as well. I also realized I had to confront a lot of negative thoughts ,in general. As I mentioned before a couple weeks ago, we have to recognize what negative thinking looks like and then work to change our thought patterns to think more positively.
So, visualizing our situation and circumstances differently can have a positive effect on what we can accomplish. If we visualize ourselves as a failure or inferior, we’ll never take any courageous steps that will bring about any lasting change in our life.
So I’m going to ask you: is there something you are fearful about doing? If so, try to picture yourself or the situation differently. If you do this, chances are pretty good you are going to get through it. But, you have to believe and not doubt that that image in your mind is the reality you would like to see happen.
This reminds me about that story in the Bible when Peter and the disciples traveling in a boat at night in rough seas. They saw Jesus walking on the sea and Peter asked Jesus to command him to walk on the water. And, Peter walked on the water toward Jesus. But, when Peter saw the winds and waves getting stronger he became afraid and began to sink. Of course Jesus reached out his hand to help Peter, but said to him, “You of little faith, why did you doubt?” Matthew 14:22-32
Now what all this is telling me is: you can change your lives for good when you don’t see yourself as having shortcomings. The facts are that none of us are perfect, but we all have something unique to give to others. When we give in the way we are gifted it makes us stronger. I feel that what I gave to you today, in leading this workout, has been a blessing to me and will help me continue forward in my F3 journey.
Naked Man Moleskin
Enjoyed this workout with the guys. There was so little time to rest in between exercises; and, the groans from some of the PAX indicated to me that this was a challenging workout. I will definitely be using the F3 workout cards again!