03/06/2020 - Black Panther - Burn Fat with Fat
AO: Black Panther
When: 03/06/2020
PAX:
Number of Pax: 26
Pax Names: 5-Putt, bedpan, Blowfish, Bob Ross, Bobby Fischer, Boston Butt, cap, Dilly Dilly, DJ Sump Pump, Elway, Fargo, Handy Manny, Onesie, Parks and Rec, Party Boy, pi 3.14, SoccerMom, Thomas Tank Engine, Tigers, Tonka, Tourniquet, Trickle, Twilight, Urkel, Vern, Woody,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: SmallCakes
Introduction
A windy day which never stops anyone from posting specially when it’s a buttercream inspired workout!
Warm-O-Rama
Abe Vagoda’s – cadence – 20
Arm Circles – cadence – 20
Goofballs – 20
The Thang
4 Teams Total: 2 Teams of 6 and 2 Teams of 7
Each team was assigned a station:
Station 1 :
Carry 2 buckets of Buttercream Icing (28 Lbs each) or 2 Containers of cooking oil (35Lbs each) per pax and mozy 1 side of the lot and back. #BurnFatWithFat
Mosey to Station 2
Station 2:
10 Merkins
15 LBC
20 Squats
Bear crawl from station 2 to station 3 (short end of the parking lot)
Station 3:
25 Curls
25 Shoulder press
25 SSH
Run to station 4 (Long end of the parking log)
Station 4:
50 Overhead Claps
25 Imperial Walkers
10 Burpees
Bear crawl from Station 4 to station 1
Rinse and Repeat
Mary
American Hammers x 20
Big Boy Sit-ups x 20
Yoga Stretching
– Upward-facing Dog – 1 Minute
-Downward-facing Dog – 1 Minute
– Lay on your six and inhale/exhale deep breaths to release the stress.
Circle of Trust
Prayers for Mr Miyagi for speedy recovery.
As F3 Naperville guys, we are generally blessed with lives of relative luxury, and opportunities unknown to many.
Help us to review our checkbooks, and, indeed, the registers of our lives with honesty as we consider our
priorities, and our opportunity to help others. Open our hearts, and our accounts, to those in need, while still
providing us with appropriate fruits of our own labors. Help us to share not only our tangible wealth, but
also our intangible riches of knowledge, leadership, and creativity to make our city, our nation, and our
world, a better place filled with the peace and love that you can bring through us. Amen
Naked Man Moleskin
I was all over the place thinking about f3 and how I can really come up with an amazing COT! That’s when I realized that I just have to go with my heart.
F3 has truly changed my life! I lost 30 lbs in little over 3 months! I have been the strongest I have ever been. The good news is that I lost 30 lbs. The bad news is that I have lost 30 lbs in the past and unfortunately gained it back. This time around it’s not the same. I have such a great shield lock with some of the F3 guys that I will never gain this weight again. My f3 guys know where I live, they will pull me out of my house if I don’t show up to workouts for any reason for a week! If it wasn’t for my f3 brothers like Pi, Parks and Rec, Tourniquet, Bedpan and DJ Sump Pump, I wouldn’t be here right now!