03/30/2023 - Black Panther - BootCamp – It’s All About the Coupon.

AO: Black Panther

When: 03/30/2023

PAX:

Number of Pax: 7

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rx


Introduction

This workout was inspired by a Q from @Lightfoot at the Citadel on 3/21/23.  Loved it so much I wanted to share it with the pax at Black Panther.

Warm-O-Rama

12 Good Mornings (4ct.) IC

12 Tappy Taps (4 ct.) IC

12 Abe Vigoda (4 ct.) IC

12 Michael Phelps (4 ct.) IC

Motivator from 7 IC

The Thang

Thang 1

Partner up with another Pax.  One partner will begin to Farmer Carry two coupons to a designated location (½ mile).  The other partner will stay behind and perform three Burpees, then catch up with his partner and flapjack.  Continue until you and your partner reach the designated location. 

 

Thang 2

ELEVENS.  Pax will start off with 10 Curls to Overhead Presses with their coupon.  Mosey with Coupon to the cone stationed 60 yards away.  Perform 1 Big Boy Sit-Up then mosey back to the starting location.  Perform 9 Curls to Overhead Presses. Mosey with coupon to cone, perform 2 Big Boy Sit-Ups, and return.  Rinse and repeat until you have finished with 1 Curl to OH Press and 10 BB Sit-Ups.

 

Thang 3:

Repeat Thang 1 except substitute 20 Shoulder Taps for 3 Burpees and go a distance of ¼ mile.

 

Thang 4:

  1. Starting at Cone One, Bear & Blocks to Cone Two (25 yards). 
  2. Without the coupon, run to Cone 3 and return to Cone 2 (70 yds). 
  3. At Cone 2, do 20 Windshield Wipers over coupon standing on its end. 
  4. Crawl Bear dragging coupon back to Cone 1.  
  5. Without the coupon, run to Cone 3 and return to Cone 1.  
  6. At Cone 1, do 20 Windshield Wipers over coupon standing on its end.  
  7. Rinse and Repeat starting from the beginning.

 

Mary

2-3 minutes of Plank (various holding positions and movements)

Circle of Trust

I mentioned my need to accelerate my 2nd F (Fellowship) by putting the needs of others before myself.  I just recently teamed up with another F3 brother in a Shield Lock, so this is just what I needed to accelerate my 2nd F and have accountability to help me in my own journey toward preparedness.

Naked Man Moleskin

I think the Pax were surprised by this workout. Lots of mumblechatter, and afterwards, positive feedback. We don’t normally incorporate a lot of movement using our coupons, at least not the entire time.

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