12/03/2021 - Black Panther - Electric Relaxation
AO: Black Panther
When: 12/03/2021
PAX:
Number of Pax: 7
Pax Names: Captain Underpants, DJ Sump Pump, Judge Smails, O'Douls, Stand Up, Title IX,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Parks and Rec
Introduction
I was on a QUEST to find a good beatdown for Friday morning. Nothing was really popping in my head, so I decided to set my alarm for about 20 minutes earlier and figure it out in the morning. So here’s the SCENARIO. A PAX gets to the AO about 35 minutes early, grabs some cones and some lights and marks out some distances on the long side of the hill and the PAX that participated have no idea that the beatdown was created minutes before. Do you think it could still be quality? Well, with the LUCK of LUCIEN it was. CAN I KICK IT? Cap, said yes you can (maybe he didn’t). Anyway, we’ve got the JAZZ and we all kicked some ass on a Friday morning listening to some great tunes (IMO).
Warm-O-Rama
All gone in perfect cadence.
- Tappy Taps X 10
- Abe Vigodas X 10
- Arm Circles X 10 (front and back)
- Motivators from 6 (motivated)
The Thang
A classic F3 beatdown with a new twist. Black Panther has a pretty solid hill that increases the intensity of the workout. Sets of cones were laid out at various intervals from the base to the top.
The Thang: BOMBS – Partner up in groups of 2. PAX one does the following:
- Blockees X 50
- Overhead claps X 100
- Merkins X 150
- Big Boy Sit-ups X 200
- Squats X 250
PAX 2
Sandbag carry to first cones while PAX 1 does Blockees.
Bernie Sanders to second set of cones while PAX 1 does overhead claps.
Run to top of hill and back while PAX 1 does merkins.
Bernie Sanders to second set of cones while PAX 1 does BBSs.
Sandbag carry to first cones while PAX 1 does Squat.
Thang 2
5 reps of BOMBS exercise above and a straight suicide run between each exercise
Mary:
30 American Hammer’s in perfect cadence
Circle of Trust
Prayers for Judge’s MIL. Prayers for Sir-Mix’s mom. Prayers for Tiny Bubbles.
Prayers for Ping’s family (Covid).
Prayers for Abby.
Prayer’s for DJ’s mom.
Naked Man Moleskin
You had to be there, but don’t stress out about it.