07/31/2021 - Black Panther - Expanding the Universe
AO: Black Panther
When: 07/31/2021
PAX:
Number of Pax: 13
Pax Names: Boxcutter, Cousin Eddie, Enron, Half Price, Handy Manny, Judge Smails, Lewinsky, Milton, Parks and Rec, Pork Rinds, Sosa, Title IX, Zima,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cousin Eddie
Introduction
I can tell you this @channel. This workout won’t be anything I’ve done at BP before. Expect all surfaces. Bring your coupon in case I’m feeling beefy and HC in the thread.
The Scene: Forecast for low 60’s and partly cloudy. YHC was double tapping from EIL so I had to make sure I left there with plenty of time. 30 minutes-ish later and I arrived at 6:45am to BP. Several cars in the parking lot already from some EC runners and ruckers in the group. I planted my flag and scoped out where we were going to be.
Welcome & Disclaimer
F3 is:
Free
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Warm-O-Rama
Motivators from 8
Monkey Humpers x 25
Bat Wings x 10
The Thang
THANG 1 Coupon Hustle
We semi circled up in the grass behind the flags.
Let the air out of the spare x 25 each side
Goblet Squats x 25
Shoulder shrug with coupon x 25 each side
Back lift x 25 (hug coupon to chest)
Leave coupons:
Rebel Run over to the center of the baseball fields
THANG 2 Big Bang
PAX form a small circle, everyone in a plank, shoulder-to-shoulder. Place an object in the center (in this case it was my speaker). Q calls out a number and an exercise. PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do the exercise, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle but the next round can’t start until all PAX return. Generally performed in increasing counts representing the ever-expanding universe.
Burpees x 10
Outlaws x 20
Merkins x 30
Big Boy Situps x 40
Squats x 50
Plank Jacks x 60
Carolina Dry Docks x 70
Mountain Climbers x 80 – each leg is 1
Breakdancer Merkins x 90
Side Straddle Hops x 100
Rebel Run back to where we left coupons to circle up for Mary
Mary
Bruce Lee – all reps IC (4 count) x 20
American Hammers, Leg Raises, LBCs, Heel Touches, Crunchy Frog, 100’s
Circle of Trust
Announcements
Read by Boxcutter.
Prayers
Rusty, Toady, Sparkler’s baby girl, Abby. We lifted up intentions for all the PAX injured and recovering like WIAB and Sulley.
Naked Man Moleskin
I forgot which PAX had said, “Get comfortable being uncomfortable.” but that is exactly what I’ve been trying to do lately. Many may have not noticed but I stopped bringing out the laminated paper weinke when I Q. And today, I didn’t even write the COT ahead of time. I just knew I wanted to talk about being uncomfortable. So my message was, if you are doing something uncomfortable, then you are doing some right and keep on doing it.
YHC ended in a prayer thanking the Lord for a glorious morning and for the men that joined me for the workout. YHC asked Him to protect us and those we come in contact with throughout the day and everyday.
Peace,
Cousin Eddie