05/02/2022 - Black Panther - Close the Gap GTE30 BEATDOWN
AO: Black Panther
When: 05/02/2022
PAX:
Number of Pax: 18
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: BoySandwich
Introduction
Lets get this week started off right BoySandwich style! If you heard then you know, if you havent then come on out to get this smoke! Nothing beats Ruck Mondays at Black Panther! Put you music suggestions below and LFG!
So I got to the park around 4:30 and started setting up the signs and cones. The hill was going to be challenging but I knew these men could handle it. PAX started filing in and sandbags were coming in hot. Its time to go, 5:15!!
Good Morning, F3 is open to all men, free of charge, held outside rain or shine. Led in a peer rotating fashion. I am not a professional, please modify if necessary and we will end in a COT
Warm-O-Rama
SSH 20 IC
ARM CIRLCES FRONT/BACK 10 IC
GOOD MORNINGS 10 IC
TAPPY TAPS 10 IC
GOOF BALLS 15 IC
PAX then counted off, picked up a sandbag and formed a line for Thang 1
The Thang
THANG 1 Indian Ruck to backside of hill carrying various amounts of sandbags. (40, 60s around 10 total) .25 mile
Thang 2
PAX would then carrying the sandbags and changing them off when needed, we then mosey to the first sign ahead.
Sign 1: Curls (sandbags) without SBs Pax performed Bobby Hurley’s then mosey to sign 2
Sign 2: Chest Press (sandbags) without SBs Pax performed Mountain Climbers then sprinted to sign 3
Sign 3: Swings (sandbags) with out SBs Pax performed Merkins then mosey to sign 4
Sign 4: Upright Rows (sandbags) without SBs Pax performed SSH then rucked to sign 5
Sign 5: OHP (sandbags) without SBs Paz performed Squats
Repeat steps backwards with a mosey in between
10 Reps were performed on each exercise at the signs, PAX then squatted for the 6 and got ready for thang 3
Thang 3: Hill work
Bernie Sanders up the hill to first cone
Pax then partnered up and wheel barrel on the side of hill to the next cone. About 50 yds away, then switched and continued to the next cone.
At this cone we then bear crawled up 25 yds and then switch to an Army crawl to the top of the hill were Pax held squat for the 6.
We then mosey down to the base of the hill and grabbed the sandbags.
Pax then sandbag threw up the hill to the first cone, then switch with those without sandbags
Sandbags left at the top, Pax then craw bear down to the next cone and then side shuffle on the side of hill to the next cone.
Bernie Sanders up to the next cone and then turned around and ran up to the top.
Pax then retrieved the sandbags and we then moseyed down the hill back to the flags.
Thang 4 Cont. Indian Ruck
First big lap around the parking lot no SBs were used on this turn. Second lap Pax picked up sandbags and then Indian ran another big lap.
Marys
LBCs 20 IC
LEFT OBLIQUE CRUNCH 20 IC
RIGHT LEFT OBLIQUE CRUNCH 20 IC
PUSH THRUS 20 IC
RECOVER RECOVER
PAX COUNTED OFF
ANNOUNCEMENTS
NAME O RAMA
Circle of Trust
Came together this morning with new faces, at a new AOs and it hit perfectly to what I was feeling. I have been reflecting, getting emotional on what a year has done for me. I was telling the guys that this is my 2nd Q in a row and will be following it up with a 3 peat tomorrow at La Luz. Also the fact yesterday was the first day off after posting to 9 AOs in 9 days. Something that I didn’t plan on happening but I am blessed to be in this position here today with you men so why not. Why not close the gap. And it was as simple as that Sunday. You see, we all have that gap in between everything we do. Working out, attending church, cooking meals for dinner, changing diapers. We’ are all the same and fight the same battle in some way. But if we workout on that off day, if we don’t miss a week of church because you been to 3 in a row (very guilty in this area), if we be fare and help the Ms around the house unexpecting, what this can do for our souls, our marriages and everyone associated with us men is incredible. Men close that gap, take one step at a time and watch us plant the seed for future blessings. They all watch us, everyone. We stand for something much greater then what we see. The impact we put into our children, our co workers, and to Jesus. They all see us and the work we demonstrate daily.
Naked Man Moleskin
Prayers were said for the soldiers over seas and their family’s along with the Ukrainian people as well. I blessed the HIMs and asked for favor for everyone we come in contact today. A special thanks to those that came out from Plainfield. I hope Black Panther didn’t disappoint living up to the GTE3o standards and to my F3 Naperville BP crew that showed love thank so much. Dick Cheney, a special shout out for having my 6 and making this as easy as possible. Have a great day and god bless.