04/29/2022 - Black Panther - Earn that Friday family pizza night!
AO: Black Panther
When: 04/29/2022
PAX:
Number of Pax: 16
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Munson
Introduction
Welcome to F3 Naperville. We are at Black Panther. I am Munson, your Q for the day.
F3 is free, to all men, peer lead in a rotating fashion, it’s held rain or shine, ends in a circle of trust. I am not an expert. I do not know your injuries, so please modify your movements today as necessary.
Warm-O-Rama
Arm Circles
Goal Posts Rotations
Seal Claps
Good Mornings
Abe Vigoda’s
Motivators from 6
The Thang
Count off in 3’s (MOVE AS A TEAM)
Station 1: Pavilion
20 step ups at picnic tables
20 Dips
20 Merkins
MOSEY TO PLAYGROUND AND COMPLETE 5 PULLUPS GO TO STATION 2
Station 2: Parking Lot
Bear crawl to first cone / 10 Big Boy sit ups
Crab walks to cone 2 / 10 Hand release Merkins
Big Boy Hops to cone 3 / 10 Bonnie Blairs
MOSEY TO STATION 3
Station 3: Grass area by hill
Bernie Sanders up hill / 15 SSH’s
Run down hill / 5 Burpees
Rinse and Repeat 2 times
MOSEY TO STATION 1 AND REPEAT UNTIL TIME IS UP
Mary’s
Partner up
Marine Throw downs (20 each) Switch up (On Your Own.)
Marine Throw downs Kick-up-kick-outs (20 each) (OYO)
Circle of Trust
I was trying to come up with a good topic I could bring to you guys that would make this COT interesting. Rather than giving you a pep talk I thought I would pass out reading material for you all to look at that paints a perfect picture of “It’s not how you start but how you finish”. This statement can be made for a lot of different subjects, like working out, careers, marriage life, personal achievements, but what I am passing out is the story of a man that made a change in his life that allowed him not only to survive the streets of the Bronx but to help change the lives for others so that they could also have a story to share. This man is my father. I won’t give you all the details of his story, but I will tell you that he was raised in the streets of New York along with my mother. They were both destined to live short lives and hell was waiting for them. There beginnings are not a proud story for me to tell as it portrays both my parents as less than desirable people to be associated with. But I wouldn’t be talking about them unless there was a happy ending. I ask that after you finish this book, that you pass it to someone you know that is struggling with life and doesn’t think they deserve a second chance in life. AYE!
Naked Man Moleskin
Thank you to all to my F3 brothers for coming out this morning for my beatdown. BoySandwich, Sir-Mix-Alot, Dick Cheney, RX, Parks and Rec, Fargo, Trailer Park, Bedpan, Title IX, Standup, DJ Sump Pump, Trickle, Captain Underpants, Milton, and last but not least, O’Doules for covering my 6! Great job today brothers!
I hope you all enjoyed the workout and I also hope that you enjoy my Pops book. God is always working and I encourage you all to pass this book to someone else after reading it. My parents story shows a great example on how “it’s not how you start but how you finish”.
God is good, all the time! All the time, God is good!
AYE!