04/27/2023 - Black Panther - BootCamp- How to Count Parking Spaces.
AO: Black Panther
When: 04/27/2023
PAX:
Number of Pax: 12
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
No weights necessary for this bodyweight only workout.
Warm-O-Rama
12- Good Mornings IC
12- Grady Corn IC
12- High Knees IC
12- Mountain Climbers IC
12- Crab Cakes
The Thang
Round 1:
Burpees and Bear Crawl
- Perform 7 Burpees; Bear Crawl 1 parking space. Perform 6 Burpees; Bear Crawl 2 parking spaces. Perform 5 Burpees; Bear Crawl 3 parking spaces…continue until you perform 1 Burpee; Bear Crawl 7 parking spaces.
- Run along the parking lot perimeter to the Pavilion.
- At Pavilion: 25- Side Straddle Hops 10- Irkins 25- Forward Arm Circles 10- Dips 25- Backward Arm Circles 10- Step Ups
- Run short loops in the parking lot until the Six is finished at the Pavilion.
- Return to the starting location with the other Pax.
Round 2:
Hand-Release Merkins and Lunge Walk. Repeat similarly to Steps 1-5 above
Round 3:
High to Low Planks and Broad Jumps*. Repeat similarly to Steps 1-5 above
Round 4
Squat Thrusts* and Crab Walk*. Repeat similarly to Steps 1-5 above.
Mary*:
- Leg Raises 15 IC
- Leg Raises (again) 15 IC
- Oblique Crunches (right side) 15 IC
- Oblique Crunches (left side) 15 IC
- Merkin Ring of Fire (perform 3)
Circle of Trust
I couldn’t remember what I wanted to say after the workout. So, I spoke about the importance of participating in Q-Source on a regular basis.
Naked Man Moleskin
* Double or Single- Leg Hop can be substituted for Broad Jumping
* Squat Thrust is not the same as a Squat Thruster. Here you start in a squat position then shoot your legs straight back into a plank, then back into the original squat position. That’s one rep.
* Crab Walk can be performed facing either forward or backward.
*We didn’t have enough time to 6MoM.
I got the inspiration for this workout from an F3 Gastonia Backblast; https://f3gastonia.com/2016/07/19/counting-parking-spaces/