01/29/2022 - Black Panther - Circuit Coupon-O-Rama

AO: Black Panther

When: 01/29/2022

PAX:

Number of Pax: 18

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Rx


Introduction

We were in a CoP getting through three circuits of exercises (48 total) using our coupon.  In spite of the below zero temp and slippery pavement everybody came through with flying colors.  There was, however, one coupon that wasn’t able to finish.

Warm-O-Rama

Tappy Taps- 15

Abe Vigota- 15

Imperial Walkers-15

Arm Circles-  15 Fwrd/15  Bwrd

Capri Lap Around Parking Lot 

The Thang

CoP- AMRAP

Circuit # 1 (Three Rounds)

45 Seconds Work /15 Seconds Transition 

  1. Block Swings 
  2. Lateral Squat Jumps
  3. Lying Chest Press 
  4. Plank Pull-Throughs

Mosey around parking lot (after completing Circuit #1)

Circuit # 2  (Three Rounds)

45 sec. work / 15 sec. transition

  1. Good Mornings
  2. Grave Diggers (Shouldering)
  3. Burpees with Side Hop
  4. Big Boy Sit-Ups Block Overhead 

Mosey Around Parking Lot (after completing Circuit #2)

Circuit # 3 (Three Rounds)

45 sec. work / 15 sec. transition

  1. Squat Thrusters
  2. Block Jumps
  3. Alternating Offset Merkins
  4. Leg Raises Block Overhead 

Mosey Around Parking Lot (after completing Circuit #3)

Circle of Trust

I mentioned how much I appreciated the Pax for there support and encouragement following my VQ.  I shared about the uneasiness and fearfulness prior at arriving at Black Panther and the relief that I felt afterwards  The Pax were very encouraging and gave me three complements and three areas where I could improve.

We prayed for Trickles daughter attending her first retreat and a Pax (TT?) for speedy recovery after ankle surgery.  We closed with a prayer of safety and blessing.

Naked Man Moleskin

Since I joined F3 in early December, it has changed my whole method of keeping fit.  Most guys, like myself, exercise on their own either at home or at the gym.  On your own, it’s easy to find an excuse for not exercising and it gets pretty boring after a while.  Variety is built into the F3 model.  Just knowing how intense these workouts are keeps me from getting complacent in other areas of my life.  I have to get enough rest, eat better, stretch a lot before and after workouts.  There’s accountability built into the F3 model.  I am known amongst you and that means I am expected to show up regularly.  I have bumped up the number or posts to 4 times a week and want to bring that up to 5 per week.  Now that I have led my first workout, I feel more responsibility not just to myself but to all of you.  I want to share in the responsibility of leading and becoming a better leader and an example to those I come in contact with (my family, those who I attend church with, and anyone I come in happen to meet).  I plan to get more involved in some of the community projects soon and learn more about leadership through the resources offered by F3.  I have appreciated the relationships and support I have received from you guys and want you to know I see the impact F3 has had on your lives.

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