08/26/2021 - Black Panther - Embrace the Work

AO: Black Panther

When: 08/26/2021

PAX:

Number of Pax: 12

Pax Names: Bartles & Jaymes, Crambone, Hanger, Judge Smails, Ken Doll, Moth Man, O'Douls, Pork Rinds, The Wedding Planner, Title IX,

DR Names: Burnt Ends

Number of FNGS: 0

FNG Names:

QIC: Sir Mix-A-Lot


Introduction

Preblast – “RUNNING WITH THE BIG BOYS! Thats right, its time for our weekly RUN CLUB. Those under 200 are welcome to bring a weighted vest. Come focus on SPEED and CLIMB THE LADDER WITH ME! You gotta EMBRACE THE WORK!”

Thursdays at Black Panther now mean RUN CLUB – specifically for the big boys, but all are welcome!

When the alarm went off at 4:30 am, I figured I had plenty of time to get over to Black Panther. Apparently I did not prepare as well the night before…Rolled into the parking lot at 5:10 am. Lots of pax were already gathered at the flags. I threw down the 6 cones we needed in the parking lot and joined them. 5:15 came quickly and it was time (as I said in the preblast) to EMBRACE THE WORK.

Warm-O-Rama

Welcome | F3 Principles | Disclaimer

  • SSHs – 20 IC
  • Good Mornings – 10 IC
  • Arm Circles – 10 IC x2
  • Abe Vigodas – 10 IC
  • 60 seconds of Stretching OYO

Mosey to the end of the parking lot – our “starting line” for each round

The Thang

Increasing Sprints:

This was a repeat of a Q I led about a month ago, with some slight adjustments – 6 cones set-up stretching across the length of the parking lot – 20 yards (or so) apart.

  • Round 1 – jog to the 6th (farthest) cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start; quick 10 count before starting again
  • Round 2 – jog to the 5th cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start; quick 10 count before starting again
  • Round 3 – jog to the 4th cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start; quick 10 count before starting again
  • Round 4 – jog to the 3rd cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start; quick 10 count before starting again
  • Round 5 – jog to the 2nd cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start; quick 10 count before starting again
  • Round 6 – jog to the 1st cone, then sprint the remainder of the parking lot. Quick recovery walk back to the start; quick 10 count before starting again
  • Round 7 – Sprint the whole length of the parking lot. Quick recovery walk back to the start for some additional stretching.

Rinse and repeat for rounds 8-13, going in reverse so that the last sprint started at the 6th cone. Mosey back to the flags for some quick Mary.

Mary:

  • LBCs – 20 IC
  • Flutter Kicks – OYO till Crambone (Site Q) called time….Recover!

Circle of Trust

Count-O-Rama (12)

Announcements – SERIOUSLY, GET SIGNED UP FOR THE 5K AND IRON PAX!

Name-O-Rama

 

CoT Summary – Go out of your way to connect with someone. You never know what they are going through. That connection can change everything.

Naked Man Moleskin

Get on the Q Sheet. I remember coming to my first F3 workout in December 2020 – the idea of surviving a workout, much less leading one, seemed like a challenge. It can be intimidating to sign up for that VQ, but lean on your brothers for support. People often talk about the 80/20 principle – the idea that in an organization 20% of people do 80% of the work. DON’T LET THAT BE TRUE OF F3 NAPERVILLE!

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