10/13/2022 - Black Panther - Farmer Carry and 7’s
AO: Black Panther
When: 10/13/2022
PAX:
Number of Pax: 8
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Sir Mix-A-Lot
Introduction
Preblast – “Bring your COUPON. Wear some GLOVES. Consider using a HEADLAMP. Practice counting to SEVEN. Do you really need more info than that? Drop the HC in the thread and I’ll SYITG!”
Arrived early to the AO – no setup required for this plan, but I wanted some extra minutes to get my mind right ahead of the Q.
Parks & Rec was already there putting in miles.
As the clock moved closer to 5:15 am, pax arrived and gathered in the circle. We started a couple seconds late as I tossed my phone back in my car, but we got back on track and got to work!
The 5 Core Principles were shared.
The Disclaimer was given.
The F3 Mission was proclaimed.
Warm-O-Rama
- Side Straddle Hops
- Arm Circles
- Imperial Walkers
- Stretching
The Thang
Sevens: “An exercise in which you start with 6 reps of one exercise and 1 rep of another exercise, then subtract one rep from the first exercise and add one to the second. Follow this pattern. The sum must always add up to 7.”
Thang 1: Overhead Press and Coupon Swings
Transition to the school – FARM BOY STRENGTH: Partner up! Partner 1 begins to farmer carry two coupons towards the destination. Partner 2 does 15 side straddle hops before running to catch up to their partner. Rinse and repeat this pattern till you arrive at the destination.
Thang 2: Wall Merkins (feet up on the wall) and Squats
Transition to the baseball fields (see description above)
Thang 3: Curls and Big Boy Sit-Ups
Transition to the far parking lot (see description above)
Thang 4: Dips and Chest Press
Transition to the flags (see description above)
Thang 5: Overhead Press and Coupon Swings
Mary:
- LBCs – 10
- Chest Press – 10
- Heel Touches – 10
- Chest Press – 10
- E2K – 10
- Chest Press
- LBCs – 15
- Bent Over Rows – 15
- Heel Touches – 15
- Bent Over Rows – 15
- E2K – 15
- Bent Over Rows – 15
Circle of Trust
I was sitting down recently with a mentor of mine, and he asked me what I was celebrating recently. He reminded me that what we CELEBRATE will ultimately be what we put our ENERGY into. We can set goals, but if we don’t celebrate our accomplishments, we risk losing momentum – whether we’re talking about big goals or the daily habits we set for ourselves. Even if we have a checklist of 10 things and we only accomplish 8, we still have 8 reasons to celebrate. Trust the process. The more we celebrate, the more we devote our energy into the things we truly care about…What can you celebrate today?
We closed in prayer, focusing on being the men we’re supposed to be today.
Naked Man Moleskin
Appreciate the AAR at the end of the workout. Love that we’re trying to hard to make this a normal part of the culture at Black Panther, and through F3 Naperville as a whole.
Until next time – keep up the fight!