12/25/2022 - Black Panther - Christmas Eve BootCamp
AO: Black Panther
When: 12/25/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
For this beatdown we’ll stay under the pavilion to block the -27 degree windchill.
Warm-O-Rama
12-Good Mornings
12- Tappy Taps
12- Abe Vigoda
12-Imperial Walkers
Motivators from 5
The Thang
Thang #1
AMRAP
4 Rounds
(50 Seconds / 15 Rest)
Using Coupon:
Swings
(mod. Straight-leg Deadlift)
Thrusters
(mod. butt touches the picnic table bench)
One-Hand Chest Press- switch hand half-way
(mod. Two-Hands)
One-Arm Rows- switch hand half-way
(mod. Two-Hands)
Thang #2
AMRAP
4 Rounds
(50 Seconds / 15 Rest)
Bodyweight
Jungle Boi Squats
Bulgarian Split Squats- switch leg half-way
Derkins – feet on bench (picnic table)
(mod. feet on coupon)
Bench (picnic table) Dips
Thang #3
Isometric Hold
4 Rounds
(50 Seconds / 15 Rest)
High Plank
Side Plank- switch side half-way
Low Plank
Dead Bug
Circle of Trust
For many people, including myself, Christmas is a time when we won’t spend time with our family. Sometimes it is because our loved ones are too far away, other times it’s because they have passed, and other times it’s because of breakdowns in our family relationships. Whatever it is, Christmas can be a painful experience to us emotionally. Fortunately for us, we can reach out to our F3 brothers to make up for this lack of connection during the holidays. To me, it’s also a time to lean into my relationship with my SkyQ who always provides me comfort and a sense that everything is going to work out just fine. Merry Christmas!
Naked Man Moleskin
We all endured the cold with flying colors. I enjoyed everyone’s mumblechatter and the Christmas music that was playing in the background.