02/02/2023 - Black Panther - BootCamp
AO: Black Panther
When: 02/02/2023
PAX:
Number of Pax: 10
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
This will be a 50/50 workout, incorporating equal amounts of coupon and bodyweight exercises.
Warm-O-Rama
Using the four corners of the parking lot.
12- Side Straddle Hop
Mosey to Corner 1
12- Good Morning
High Knee Skip to Corner 2.
12- Tappy Tap
Mosey to Corner 3
12- Age Vigoda
Frankenstein (1/2) and Walking Lunge w/twist (1/2) to Corner 4
12- Mountain Climbers
The Thang
Thang #1 (20 minutes)
Pyramid Burpee and Coupon Swing.
1 Burpee then 1 Coupon Swing…2 Burpees and 2 Coupon Swing…3 Burpees and 3 Coupon Swing…up to 10, then down the other side of the “pyramid”…9,8,7,…1.
Total count: 100 burpees and 100 coupon swings.
Mosey to the end of parking lot, do 15 SSH, then come back and do 15 air squats. Repeat until everyone has finished Thang 1.
Thang #2 (10 minutes)
Set up 4 cones~30 yards apart in a straight line.
Start at 1st cone one with 1 burpee then bear crawl to 2nd cone,
2 burpees then single-leg hop or double-leg jump to the 3rd cone,
3 burpees then walking lunge to the 4th cone.
Turn around at the 4th Cone. Rinse and Repeat.
Total of three rounds.
Thang #3 (5 minutes)
Start at 1st cone Murder Bunny 30-yards to the second cone.
Perform 10 Grave Diggers (alternate sides).
Rifle Carry back to the starting cone.
Rinse and repeat until Mary.
Mary (5 minutes):
15- Leg Raises IC
15- Heel Touches IC
Circle of Trust
February is American Heart Month. I stressed the importance of getting a heart screening, even if you are not experiencing any symptoms. According to research, 35% of people who have suffered a heart attack had no previous symptoms. Heart Screenings, though not covered under most insurance costs only $99. In February some medical facilities bring the cost down to $49. It’s fast and painless, and worth the peace of mind that you won’t have a problem with improper blood flow when posting at an F3 event.
Naked Man Moleskin
I was hoping this workout wasn’t too easy for some Pax and not too difficult for others. After receiving some feedback, I think this workout struck a good balance for all the Pax who participated.