07/12/2021 - Black Panther - Burn Baby Burn!

AO: Black Panther

When: 07/12/2021

PAX:

Number of Pax: 9

Pax Names: Bar Code, Blowfish, Dick Cheney, DJ Sump Pump, Elway, Judge Smails, Munson, O'Douls, Parks and Rec,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Munson


Introduction

Welcome to F3 Naperville. We are at the Black Panther Ruck Club.

F3 is peer lead, in a rotating fashion, it’s held rain or shine, free to all men, ends in a circle of trust. I am not an expert. I do not know your injuries, so please modify your movements today as necessary.

 

Warm-O-Rama

Arm Circles

Goal Posts Rotations

Seal Claps

Good Mornings

Abe Vigoda’s

Goofballs

The Thang

Ruck around the AO pathway performing resistance band exercises while walking. Stopping at points to perform PT.

Band Exercises while walking- Front Overhead Spreads

Back OH Spreads

Chest Spreads

Band Exercises at PT stops– (10) Left arm risers/20 squats

(10) Right arm risers/20 Mountain Climbers

(10) Left arm water pours/10 high plank shoulder taps

(10) Right arm water pours/10 Lunges each leg

(10) Arm Curls performed while in lunge position

The Hill Stop- Bear Crawl up / reverse bear crawl down

Mary’s

L-Shape reach ups (10) 4 count IC

L-Shape leg swings/ holding ruck sack above head (10) 4 count IC

Circle of Trust

I had trouble thinking about what to talk about for todays COT. I started thinking what the 3 F’s in F3 meant to me and how did I represent it in my life. I feel that my FAITH side is on track, I worship, pray, praise and tithe. My FITNESS side is on track.  I added the morning F3 workouts to my workout regimen that I already had and that was the cherry on top of the ice cream. But where I feel like I needed improvement was on the FELLOWSHIP side. With a growing family and busy work schedule and an active lifestyle where I find myself always busy working out, I have lost contact with friends and family in my life that are important to me. I have been coming to F3 now for 12 weeks and as I am trying to better myself, I saw I needed to address this issue. I have tried to reach out to old friends that I haven’t talked to in a while and I have made an effort to reach out to my siblings.  I always say that blood is thicker than water and family will always be there for you in thick or thin situations. I think all 3 F’s are important guidelines for us to stand by and I challenge everyone today to look at yourself and see where you may need to step up and improve yourselves so that we can continue to develop ourselves to be better men, fathers, sons, friends and spiritual leaders in our community.

Naked Man Moleskin

Thanks for all that joined me this morning! A special thanks to @Blowfish for holding my 6! We all got better and stronger together today!!

Leave a Reply