02/26/2020 - Black Panther - BP Hump Day
AO: Black Panther
When: 02/26/2020
PAX:
Number of Pax: 12
Pax Names: Bobby Fischer, Captain Underpants, Carmen SanDiego, DJ Sump Pump, Onesie, Parks and Rec, Party Boy, pi 3.14, Small Cakes, Thomas Tank Engine, Tigers, Tourniquet,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Pi 3.14
Introduction
Conditions
32° Snow
Announcement/Disclaimer:
Good morning!
1. I am not a professional
2. You are here at your own free will
3. I am not aware of any injuries you may have
4. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
High knees OYO
SSH (25)
High Knees (20)
Arm circles(50) forward and backward
Capri lap
Good Mornings (15)
Abe Vigodas(12)
The Thang
Thang
B.O.M.B.S.
Partner up. Pax 1 does exercise while Pax 2 carries coupons (Farmers carry), sand bag or log around course. Swap out. Continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Thang II
Wall sit while passing 70lb sandbag
Circle of Trust
Announcements
-QSource on Wednesdays at Panera
-QSource on Fridays at Village Grind
-Run Ranger Run
-Black Diamond workouts now available
-Polar Plunge
-CPR training
-New AO… Launchpad now open
-RRR
The Prayer …
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Naperville, the strength of this brotherhood. We are Stronger Together. We pray that you give extra strength to and lift up Jeremy Baker, Randy Levine and their families as they go through treatments for cancer. Peterson family as they transition into a new home after theirs burned down recently from a fire. We pray for Toasted Coconut’s continued recovery from his knee surgery. We pray for Appletini’s friend’s son Evan’s, Party Boy’s, Noonan’s, Rusty’s BIL’s and Bump’s families as they continue to grieve from their losses
In Jesus’ name we pray, Amen
Naked Man Moleskin
Motivation
How do you get motivated?
I look at sports for ideas and examples.
Sports players have consistent routines and dedicated practice. The physical portion of making gains is important and so is diet, but I would say the most important thing is to be focused and right in the mind.
“Baseball is 90% mental. The other half is physical.” – Yogi Berra