02/12/2022 - Black Panther - Burpees, Bloody Burpees
AO: Black Panther
When: 02/12/2022
PAX:
Number of Pax: 19
Pax Names:
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Rusty
Introduction
It has been a long time since I was the Q at Black Panther…. The last time was June 24, 2020!! I really don’t know why I haven’t Q’ed here, but after being back today, I know that I missed it. Black Panther has a great group of regulars and it some fresh new faces that I hadn’t seen before.
As I was planning this workout, I had lots of ideas on what I wanted to do to make it challenging and fun…. Below is what I ended up with…. Keep reading to see what we did…
As always we started with the Disclaimer…. I am not a professional, I don’t know about your injuries or how to prevent them… You are here of your own free will to make yourself better. So push yourself, but don’t hurt yourself… Modify if you have to.
Warm-O-Rama
Warm O Rama (10 min)
Mosey around AO stopping to do the following:
Imperial Walkers x 15 IC
Good Mornings x 15 IC
Bent Arm Chest Stretch x 20 IC
Tappy Taps x 15 IC
Rusty Moroccan Night Clubs x 20 IC
Hip Flexor Stretch x 16 IC
Hamstring Stretch x 16 IC
Mosey to the base of the hill
Bernie Sanders to the top, SSH at top while waiting for six.
Run back down
Repeat….
Mosey back to parking lot
The Thang
Thang 1 –
Split into two groups….
Group 1 at one end of parking lot, Group 2 at other end.
John Cusack Carry Coupon to other end of parking lot, leave coupon, run around island and perform exercises on other side.
- 5 Burpees
- 10 Muay Thai Reverse Lunge – each leg = 1
- 15 Isometric W Extensions (Lat Pull Down)
- 20 – 2 count Mountain Merkins
Run around island to coupons.
Repeat until time is called.
We made it through 4 rounds
Thang 2 – DORA 1-2-3
Load the sleds with coupons
Pax 1 exercises – Pax 2 runs around the pavillion
100 Burpees
200 Dips
300 Lunges
Rinse and repeat until all exercises are complete
Mosey back to flags.
6MoM
Freddie Mercury’s x 20 IC
Shoulders up Flutter Kicks x 15 IC
Shoulders up Scissor Kicks x 15 IC
Heal Touches x 20 IC
Hold Plank until 8am
Circle of Trust
I asked the Pax to think about the legacy they are leaving… With their family, friends and co-workers…. Is it a positive legacy? Is it the legacy they want to be leaving? If not, then it is time to change it. No Excuses!
We prayed for Lewinski’s Uncle Dave as he battles cancer, Ken Dolls family and for special intensions for my brother Daniel and for Curds. We also prayed for all those suffering with Covid, all those who have died or will die today that God give them protection and peace. And we thanked God for all the good and bad things that happen to us, as these are opportunities for us to come closer to Him, our Lord and Savior!
We prayed for all these things in God’s Holy Name…. AMEN!
Naked Man Moleskin
It was great to see some of my brothers that I have not seen in a while and to welcome Shameless Plug to our group! Shameless Plug heard about us from Patton of F3 Cleveland. We were happy that he joined us today and we look forward to seeing him again!
Seize the Day and
NEVER STOP MOVING
Until next time….
I am Rusty and we are F3 Naperville!