09/24/2021 - Black Panther - Charles Bronson and a Lesson in Grit
AO: Black Panther
When: 09/24/2021
PAX:
Number of Pax: 5
Pax Names: Dick Cheney, Handy Manny, Milton, Tonka,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast: “Join YHC out west and put in some work before the weekend… COUPONS & GLOVES REQUIRED… A headlamp wouldn’t be a bad idea either. You’ve got a lot of great options tomorrow – so if you arent posting HERE, you better be posting SOMEWHERE.”
By Thursday evening, I knew this was going to be a rough one. My hamstring was still hurting from run club earlier in the day, and I wasn’t feeling well. I went back and forth about texting Dick Cheney (my Site Q) and telling him we needed to come up with a new plan…Even when I woke up this morning, getting out of bed was a struggle. But that’s when I dug deep. It was a personal lesson in grit.
Feeling well or not, I had a job to do. I rolled into the BP parking lot about 5:08 (a little later than I would have liked) and quickly set-up some cones and chalked some directions in the parking lot before we got rolling right at 5:15 am.
NOTE: This beatdown included the “Charles Bronson” straight from the F3 Nation Exicon. Why is it called CHARLES BRONSON?!? Like most things in F3… I have no idea!
Warm-O-Rama
Welcome | F3 Principles | Disclaimer
- Parking Lot Mosey Lap
- Arm Circles – 10 IC x2
- Good Mornings – 10 IC
- Imperial Walkers – 10 IC
- Abe Vigodas – 10 IC
- 60 seconds of Stretching OYO
The Thang
Thang 1: “Charles Bronson”
Two cones across the parking lot – about 100 yards apart – and another cone 10 yards away in the grass. Start with 50 Overhead Press. Run to the second cone, then Bear Crawl to the third cone. Run back to the start.
- Rinse/Repeat with 50 Merkins
- Rinse/Repeat with 50 Curls
- Rinse/Repeat with 50 Burpees
- Rinse/Repeat with 50 Goblet Squats
Thang 2: “Elevens” (In the Pavilion)
- Round 1: Step-Ups and Big Boys – Wall Sit for the 6
- Round 2: Dips and Side Straddle Hops – Wall Sit for the 6
Mary:
- Heel Touches – 25 IC
- LBCs – 25 IC
- Freddie Mercuries – 25 IC
- Flutter Kicks – 10 IC
- Star Gazers (Cause its Friday)
Circle of Trust
Count-O-Rama (5)
Announcements – Thanks Dick Cheney!
Name-O-Rama
As the title of this backblast says, this was a lesson in grit for me. If I’m honest, I didn’t want to be here today. I don’t feel well. My muscles hurt. I was convinced I was going to puke at some point…but I knew I had a job to do. This is something I’ve learned through F3 – what it means to truly have grit. Whatever we face today, we can overcome. No matter how we feel, nothing can stop us if we are determined. Don’t give up. Get the work done for the week. It’s Friday – push through and get it done, whatever you have to do.
Prayers we offered for those on our hearts and minds. Special prayers for Tonka’s mom.
Naked Man Moleskin
Seriously, why is it named “Charles Bronson”?!?
It’s a great workout, but what the heck…